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Components

Sage at 20

Power Clean

Front Squat

Front Squat

Metcon

Bench Press

Metcon

Settings

Workout

Tues

Main WOD

A: Sage at 20 (AMRAP - Rounds and Reps)

AMRAP 20 of
20 thrusters 135/95
20 pull ups
20 burpees

You should be able to do 5 thrusters UB at working weight Scale to achieve this

Team training

A: lower body warm up 3

a. 5 min easy Row/Bike/Run
b. Foam Roll and Stretch Tight Areas
c. 2 x 10 Core Rollouts
d. 2 x 20 double leg hip ups + 10 each leg single leg hip ups
e. 2 x 10 Band Resisted Squats – 3 pause below parallel
f. 2 x 5 Knee Jumps

B: Power Clean (5 x 2 @ 75/80/85/90/90%)

Power Clean

C: Front Squat (establish a 1RM with following reps)

Front Squat

3 min rest after sets above 75%
8, 5, 3, 2, 1, 1, 1, 1
45%, 55%, 65%, 75%, 85%, 90%, 95%, Max

D: Front Squat (5 x 2 @ 85%)

Front Squat

E: Metcon (Weight)

3a. 4x2 Deadlift @ 90%
3b. 4x3 Reverse Lunge @ 52.5% Back Squat 1RM
3c. 4x3 – GHR AHAP

SWOD

S-A: Bench Press (Bench Press 65%x5 75%x3 85%xAMRAP 65% 4xAMRAP)

Bench Press

S-: Metcon (Weight)

S-B. Push Press 5x5 AHAP

S-C
5 Sets:
Pendlay Rows x 10 reps AHAP

S-D.
800m Farmer Carry

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, June 16, 2015

Male Clients

1

Les
Davis

8:45 AM CrossFit

3 + 41

135lb

2

Aaron
Johnston

4:30 PM CrossFit

3 + 7

3

Mike
Ford

4:30 PM CrossFit

3 + 6

4

HP
Park

6:30 PM CrossFit

3 + 3

5

Rich
Roskopf

11:30 AM CrossFit

2 + 55

6

Tom
Holt

6:30 PM CrossFit

2 + 41

7

Dean
Durfee

5: 30 AM CrossFit

2 + 16

8

Jarrett
Henderson

5: 30 AM CrossFit

3 + 24

#85

9

Tim
Lichatowich

6:30 PM CrossFit

3 + 20

95 lbs only 18 burpees last set

10

Chris
Pearcey

8:45 AM CrossFit

3 + 1

95#

10

Robert
Ball

6:30 AM CrossFit

3 + 1

95#, 30 ring rows

11

Ram
Hernandez

5: 30 AM CrossFit

2 + 150

65lb thrusters and 1.5x ring rows

12

John
Rogacki

11:30 AM CrossFit

2 + 51

115#

13

Dave
Mosher

8:45 AM CrossFit

2 + 50

85

14

Dave
Anderson

4:30 PM CrossFit

2 + 47

#115

15

Bruce
Barnes

4:30 PM CrossFit

2 + 43

75# 1st 2rnds then 85# rr's

16

Will
Mahoney

11:30 AM CrossFit

2 + 19

75#, 30 ring rows

17

Jonathan
Bermudez

8:45 AM CrossFit

2 + 13

65#

18

Jeremy
Rigdon

4:30 PM CrossFit

2 + 6

75#, pull ups

19

Ahmad
Alali

8:45 AM CrossFit

2 + 0

75lb

19

Private

5: 30 AM CrossFit

2 + 0

20

Jason
Roraback

5: 30 AM CrossFit

1 + 0

21

John
Ross

4:30 PM CrossFit

0 + 11

Female Clients

1

Christine
Ford

11:30 AM CrossFit

3 + 0

2

Melissa
Griffin

11:30 AM CrossFit

2 + 35

3

Gretchen
Kindig

4:30 PM CrossFit

2 + 33

4

Nathalie
Mateer

5: 30 AM CrossFit

3 + 35

45#, burpees, 30 RRs

5

Anne
Shapira

8:45 AM CrossFit

3 + 31

45lb thrusters

6

Colette
Matsuda

5: 30 AM CrossFit

3 + 12

75#, 10pu,15rr

7

Julie
Peterson

11:30 AM CrossFit

3 + 10

45#, RR

7

Karen
Mount

11:30 AM CrossFit

3 + 10

65# thrusters

7

Katie
HIlgemann

5: 30 AM CrossFit

3 + 10

RRs 55# and subbed burpees for box jumps

8

Krysta
Besser

8:45 AM CrossFit

3 + 8

75#

9

Rana
Schnaubelt

4:30 PM CrossFit

3 + 7

#75

10

Lindsay
Durfee

4:30 PM CrossFit

3 + 5

65lb thrusters Ring rows

11

Piper
Huber

6:30 PM CrossFit

3 + 3

55#, 10 pull up/15 ring rows, burpees

12

Susie
Young

4:30 PM CrossFit

2 + 41

40# thrusters; 30 ring rows

13

Haley
Bury

6:30 PM CrossFit

2 + 31

75 lbs. PUs

14

Lisa
Romary

8:45 AM CrossFit

2 + 20

45

15

Stephanie
Speros

6:30 PM CrossFit

2 + 13

#35 and ring row

16

Tiffany
Lindsay

6:30 AM CrossFit

2 + 10

55# Ring rows x 30

17

Holly
Stave

6:30 AM CrossFit

2 + 3

55 pounds Ring rows