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Components

Metcon

Bench Press

DB Floor Press

Metcon

3 position snatch

Settings

Workout

Fri

Main WOD

Metcon (AMRAP - Reps)

AMRAP 17 of
50 cal row
50 wallball 20/14
50 S2OH 115/85
50 Box jumps 24/20

45-49 - 105/75 S2OH
50-54 - 95/65 S2OH

Bench Press (5 x 5 @ 70% , super set with DB press)

Bench Press

DB Floor Press (5 x 5 @ 31X1 , with bench)

Team training

Metcon (Time)

Main WOD metcon

3 position snatch (Reps as follows)

high hang
mid hang
floor

3 pos snatch

60% x 3 ; 65% x 3 ; 75% x 3

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

Whiteboard:

Friday, June 17, 2016

Male Clients

1

Mike
Ford

8:45 AM CrossFit

311 Reps

It burns!!

2

Zander
Veith

5:30 PM CrossFit

308 Reps

3

Joe
Vithayathil

11:30 AM CrossFit

287 Reps

4

Mathew
Warren

5: 30 AM CrossFit

285 Reps

45-49 - 105 S2OH

5

Rich
Roskopf

4:30 PM CrossFit

276 Reps

Lolly gagged

6

Tom
Holt

4:30 PM CrossFit

251 Reps

7

Dean
Durfee

8:45 AM CrossFit

250 Reps

7

Ken
Borst

11:30 AM CrossFit

250 Reps

95# age appropriate.

7

Sam
Rayburn

6:45 PM CrossFit

250 Reps

8

John
Rogacki

11:30 AM CrossFit

242 Reps

115# S2OH took me forever

9

Private

5:30 PM CrossFit

220 Reps

10

David
Fisher

5: 30 AM CrossFit

203 Reps

11

Jonathan
Bermudez

5: 30 AM CrossFit

187 Reps

12

Jeremy
Rigdon

4:30 PM CrossFit

167 Reps

13

Aaron
Johnston

4:30 PM CrossFit

315 Reps

GHD for S2OH

14

Rob
D'Angelo

4:30 PM CrossFit

290 Reps

Shoulder scale - ghd and 44# kb sq for wall ball and s2oh

15

Todd
Findlay

6:30 AM CrossFit

270 Reps

16

Jens
Deppe

4:30 PM CrossFit

264 Reps

#75 S2OH #16 wall ball

17

Alex
Matsuda

5: 30 AM CrossFit

253 Reps

12# wallball 55# push press 20" box

17

Private

5: 30 AM CrossFit

253 Reps

18

Adam
Michaud

6:30 AM CrossFit

250 Reps

95# S2OH

18

Chris
Pearcey

6:30 AM CrossFit

250 Reps

Scaled division, 95$ S2OH

18

Scott
Vernon

11:30 AM CrossFit

250 Reps

I didn't puke!!

19

Mike
Reser

11:30 AM CrossFit

244 Reps

AARP Scaled

20

Matthew
Zola

4:30 PM CrossFit

243 Reps

14# wb 10 ft, 75# bar, 20 in box

21

Will
Mahoney

11:30 AM CrossFit

230 Reps

95# press, 14#wb

22

Cody
Koenig

6:30 AM CrossFit

228 Reps

12lb wall ball, 65 S2OH

23

Andrew
Yancy

5:30 PM CrossFit

226 Reps

800M run to start, 26 cal row to finish

24

Bill
Hoppe

8:45 AM CrossFit

224 Reps

65#

25

DAVE
RASMUSSEN

11:30 AM CrossFit

206 Reps

95#

Female Clients

1

Katie
Wurzbach-L ...

5: 30 AM CrossFit

274 Reps

2

Haley
Bury

6:45 PM CrossFit

272 Reps

3

Kindra
Veith

5:30 PM CrossFit

262 Reps

4

Colleen
Beatty

5:30 PM CrossFit

259 Reps

5

Sarah
Allgood

4:30 PM CrossFit

246 Reps

6

Dawna
Graham

11:30 AM CrossFit

237 Reps

Masters 75#

7

Lissa
Wickstrom

4:30 PM CrossFit

226 Reps

S2oh hurt.

8

Melissa
Griffin

4:30 PM CrossFit

218 Reps

9

Beth
Poore

4:30 PM CrossFit

214 Reps

10

Rana
Schnaubelt

11:30 AM CrossFit

205 Reps

11

Private

11:30 AM CrossFit

122 Reps

12

Colette
Matsuda

5: 30 AM CrossFit

265 Reps

13

Chelsea
Kilway

5:30 PM CrossFit

250 Reps

10# wb, ran instead of row, 35# s2o

13

Katie
HIlgemann

5: 30 AM CrossFit

250 Reps

14

Nathalie
Mateer

5: 30 AM CrossFit

245 Reps

8#, 35#

15

Cheri
Lebrun

5: 30 AM CrossFit

244 Reps

16

Teresa
Morescalchi

5: 30 AM CrossFit

241 Reps

8# 35#bb Step up

17

Ali
Levy

6:30 AM CrossFit

236 Reps

8lb wall ball, 35 S2OH

18

Katelin
Turner

11:30 AM CrossFit

230 Reps

65# S2OH; 12# WB; step ups

19

Jessica
Bynum

11:30 AM CrossFit

229 Reps

12#ball; 55# press; step ups

20

Anu
Balu

6:30 AM CrossFit

225 Reps

10#wb,45#s2oh,sups

20

Julie
Peterson

11:30 AM CrossFit

225 Reps

#12 WB, 55#s2oh

21

Courtney
Floersch

11:30 AM CrossFit

218 Reps

12# ball, 55# s2oh

22

Deb
Reser

11:30 AM CrossFit

215 Reps

10 ball, #55 push

23

Stephanie
Carson

4:30 PM CrossFit

206 Reps

Scaled

24

Piper
Huber

6:45 PM CrossFit

196 Reps

50/50/30/50/16; db pp 20#x2

25

Kaco
Newbury

8:45 AM CrossFit

195 Reps

60lb, 12lb wb

26

Nancy
Lopez

6:45 PM CrossFit

166 Reps

Scaled to 30 reps

27

Kelsae
Stentzel

8:45 AM CrossFit

128 Reps

55lbs OH / 12lbs WB