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Components

Bench Press

Bar Dips

Metcon

Shoulder Press

Push Press

Metcon

Settings

Workout

Wed

Main WOD

A: Bench Press (5-3-2 ;5-3-2 build over wave sets)

Bench Press

B: Bar Dips (3 x max rep....full ROM only counts)

Dips on a static bar.

C: Metcon (Time)

3 rounds for time of
400m run
30 air squats
10 power snatch 95/65

Team training

A: Upper body warm up 2

a. 5 min easy Row/Bike/Run
b. Foam Roll and Stretch Tight Areas
c. 2x10 Serratus Wall Slide https://www.youtube.com/watch?v=EugElNVC2BU
d. 2x10 Lying Side Raise (Lie on a bench on your side. One arm is on the ground, one is holding a light DB. Lift the Dumbbell from a hanging position all the way overhead. Keep the DB in line or slightly in front of your eyesight. Video coming soon)
e. 2x15 Banded Face Pulls
f. 2x5 Explosive Band Pull (5 as fast as possible at chest level)

B: Shoulder Press (Build to a 1RM with the following reps)

Shoulder Press

1. OH Press - MAX —3 min rest after sets above 75%
8, 5, 3, 3, 2, 1, 1, 1
45%, 55%, 65%, 75%, 85%, 90%, 95%, Max

C: Push Press (Build to a max in 12 min)

Push Press

S-: Metcon (Weight)

S-B.
Front Squat 5x2; rest 2 minutes AHAP (as heavy as possible) Heavier than last time

S-C.
Hang Snatch x 1 Rep Every Minute On the MInute for 20 minutes

*5-10lbs heavier than last week

S-D.
Strict Ring Pull-Ups 5x8-10; rest 2 minutes

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

Whiteboard:

Wednesday, June 17, 2015

Male Clients

1

Joey
King

11:30 AM CrossFit

1 x 2 @ 315 lbs

275, 295, 315 295, 315, 335 (failed on 2nd rep)

2

Robert
Ball

6:30 AM CrossFit

1 x 2 @ 275 lbs

205/225/255, 225/245/275

3

JP
Zbylut

5: 30 AM CrossFit

1 x 2 @ 265 lbs

Been away too long.

4

Dean
Durfee

6:30 AM CrossFit

1 x 2 @ 255 lbs

4

Thomas
Arm

6:30 PM CrossFit

1 x 2 @ 255 lbs

225, 245, 245/ 235, 245, 255 (with some help)

5

Jeff
Hough

5: 30 AM CrossFit

1 x 2 @ 245 lbs

5@185/3@205/2@225 5@205/3@225/2ish@245

6

Rob
D'Angelo

4:30 PM CrossFit

1 x 2 @ 235 lbs

185,205,225,195,215,235x1

6

Tom
Holt

4:30 PM CrossFit

1 x 2 @ 235 lbs

7

Christopher
Susen

6:30 AM CrossFit

1 x 2 @ 225 lbs

205 the first 2rep and then 225 the second.

7

Mike
Ford

6:30 AM CrossFit

1 x 2 @ 225 lbs

1 rep

7

Rich
Roskopf

4:30 PM CrossFit

1 x 2 @ 225 lbs

8

Kevin
Putnam

8:45 AM CrossFit

1 x 2 @ 205 lbs

9

John
Rogacki

8:45 AM CrossFit

1 x 2 @ 200 lbs

140/160/180/160/180/200

10

Chris
Pearcey

8:45 AM CrossFit

1 x 2 @ 195 lbs

Round 1 - 140, 160, 180 Round 2 - 160, 180, 195

11

Aaron
Johnston

4:30 PM CrossFit

5 x 5 @ 185 lbs

11

Dave
Anderson

4:30 PM CrossFit

1 x 2 @ 185 lbs

11

Private

4:30 PM CrossFit

1 x 2 @ 185 lbs

12

Ahmad
Alali

8:45 AM CrossFit

1 x 2 @ 175 lbs

12

Andy
Mount

6:30 AM CrossFit

1 x 2 @ 175 lbs

12

Private

11:30 AM CrossFit

1 x 2 @ 175 lbs

13

Jeremy
Rigdon

4:30 PM CrossFit

1 x 2 @ 165 lbs

135,155,165. 145, 165, 175 failed

14

Bruce
Barnes

4:30 PM CrossFit

1 x 2 @ 155 lbs

135,155,155,135,145,155

14

Jonathan
Bermudez

8:45 AM CrossFit

1 x 2 @ 155 lbs

14

Kent
Sayre

6:30 AM CrossFit

1 x 2 @ 155 lbs

14

Ram
Hernandez

5: 30 AM CrossFit

1 x 2 @ 155 lbs

5x125 3x145 2x155

15

Dylan
Graham

6:30 PM CrossFit

1 x 2 @ 125 lbs

16

Alex
Matsuda

5: 30 AM CrossFit

1 x 2 @ 85 lbs

Female Clients

1

Christine
Ford

6:30 AM CrossFit

1 x 2 @ 140 lbs

105,120,135,120,130,140

2

Colette
Matsuda

5: 30 AM CrossFit

1 x 2 @ 135 lbs

3

Gretchen
Kindig

6:30 AM CrossFit

1 x 2 @ 130 lbs

4

Katie
HIlgemann

5: 30 AM CrossFit

1 x 2 @ 115 lbs

5

Private

6:30 PM CrossFit

1 x 2 @ 105 lbs

5

Nathalie
Mateer

5: 30 AM CrossFit

1 x 2 @ 105 lbs

85,90,95 - 90,95,105

5

Rana
Schnaubelt

4:30 PM CrossFit

1 x 2 @ 105 lbs

75,85,95,85,95,105

5

Sarah
Holman

4:30 PM CrossFit

1 x 2 @ 105 lbs

5@85; 3@95; 2@100; 5@95; 3@100; 2@105

6

Dawna
Graham

11:30 AM CrossFit

1 x 2 @ 100 lbs

7

Holly
Stave

6:30 AM CrossFit

1 x 2 @ 95 lbs

70-75-80 75-85-95

7

Kate
Kauffman

5: 30 AM CrossFit

1 x 2 @ 95 lbs

7

Krysta
Besser

4:30 PM CrossFit

1 x 2 @ 95 lbs

8

Private

8:45 AM CrossFit

1 x 2 @ 90 lbs

8

Elizabeth
Moreno

11:30 AM CrossFit

1 x 2 @ 90 lbs

9

Anne
Shapira

8:45 AM CrossFit

1 x 2 @ 80 lbs

10

Deb
Reser

4:30 PM CrossFit

1 x 2 @ 75 lbs

55, 60, 65 65, 70, 75

11

Nichole
Morris

4:30 PM CrossFit

6 x 8 @ 55 lbs

55lb - worked up from 35lb

12

Stephanie
Speros

6:30 PM CrossFit

1 x 2 @ 45 lbs

13

Deb
Quitmeyer

6:30 PM CrossFit

1 x 2 @ 0 lbs

20 lb dumbbell presses

13

Haley
Bury

6:30 PM CrossFit

1 x 1 @ 125 lbs

85, 95, 105 // 105, 115, 125 (x1)