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Components

Front Squat

Back Squat

Metcon

STRICT PRESS 1 x 3

Metcon

Settings

Workout

Fri

Main WOD

A: Front Squat (2-2-2-2 ; build over sets 75%+ start)

Front Squat

B: Back Squat (1 x 20 AHAP 2 breath max at top)

Back Squat

C: Metcon (10 Rounds for reps)

EMOM 10 of
15 DUs
3/2 MU / 6/4 C2B

SWOD

S-A: STRICT PRESS 1 x 3 (Press 65%x5 75%x3 85%xAMRAP 65% 4xAMRAP)

Build to a 3 rep max

S-: Metcon (Weight)

S-B.
5 sets:
Push Press x 5 reps + Split Jerk x 3 reps

*AHAP

S-C.
5 sets; rest 90 seconds
Single Arm DB Rows x 20/side

S-d. Sled Drag 40 minutes or Airdyne 40 minutes

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

Whiteboard:

Friday, June 19, 2015

Male Clients

1

Les
Davis

6:30 AM CrossFit

1 x 2 @ 295 lbs

2

JP
Zbylut

5: 30 AM CrossFit

1 x 2 @ 275 lbs

2

Rich
Roskopf

4:30 PM CrossFit

1 x 2 @ 275 lbs

235/255/275/attempted305

2

Robert
Ball

6:30 AM CrossFit

1 x 2 @ 275 lbs

225/245/265/275

3

Joe
Vithayathil

11:30 AM CrossFit

1 x 2 @ 270 lbs

4

Aaron
Johnston

8:45 AM CrossFit

1 x 2 @ 265 lbs

225, 245, 265, missed 275

4

Thomas
Arm

4:30 PM CrossFit

1 x 2 @ 265 lbs

5

Jeff
Hough

5: 30 AM CrossFit

1 x 2 @ 255 lbs

185/205/225 205/225/255

6

Andy
Mount

6:30 AM CrossFit

1 x 2 @ 235 lbs

then 255 1rep PR

7

Private

5:30 Competition Class

4 x 2 @ 225 lbs

7

John
Rogacki

11:30 AM CrossFit

1 x 2 @ 225 lbs

180/200/225/235 (failed 2nd at 235)

7

Mathew
Warren

6:30 AM CrossFit

1 x 2 @ 225 lbs

185,205,215,225

8

Adam
Michaud

6:30 PM CrossFit

1 x 2 @ 215 lbs

8

Christopher
Susen

6:30 AM CrossFit

1 x 2 @ 215 lbs

Built to 215

8

Private

4:30 PM CrossFit

1 x 2 @ 215 lbs

8

Dean
Durfee

8:45 AM CrossFit

1 x 2 @ 215 lbs

1.5 @ 225

8

Rob
D’Angelo

4:30 PM CrossFit

1 x 2 @ 215 lbs

185,185,205,215

8

Scott
Boss

5: 30 AM CrossFit

1 x 2 @ 215 lbs

185, 195, 205, 215

9

Ahmad
Alali

8:45 AM CrossFit

1 x 2 @ 195 lbs

9

Fahad
Al-Wetaid

4:30 PM CrossFit

1 x 2 @ 195 lbs

10

Bruce
Barnes

11:30 AM CrossFit

1 x 2 @ 185 lbs

135,155,175,185

10

HP
Park

4:30 PM CrossFit

1 x 2 @ 185 lbs

11

Jarrett
Henderson

5: 30 AM CrossFit

1 x 2 @ 175 lbs

11

Kent
Sayre

6:30 AM CrossFit

1 x 2 @ 175 lbs

12

Jeremy
Rigdon

4:30 PM CrossFit

1 x 2 @ 165 lbs

One rep at 175#

12

Ken
Borst

11:30 AM CrossFit

1 x 2 @ 165 lbs

13

Jordyn
Low

6:30 AM CrossFit

4 x 2 @ 125 lbs

14

Kylie
Sagon

4:30 PM CrossFit

1 x 2 @ 115 lbs

15

Jason
Roraback

6:30 AM CrossFit

1 x 1 @ 265 lbs

185,205,225,265 for 1

Female Clients

1

Colette
Matsuda

5: 30 AM CrossFit

1 x 2 @ 165 lbs

2

Beth
Poore

4:30 PM CrossFit

1 x 2 @ 160 lbs

2

miki
hipp

4:30 PM CrossFit

1 x 2 @ 160 lbs

135,145,150,160

3

Christine
Ford

8:45 AM CrossFit

1 x 2 @ 155 lbs

125,135,145,155

4

Lissa
Wickstrom

4:30 PM CrossFit

1 x 2 @ 150 lbs

125, 135, 145

5

Dawna
Graham

11:30 AM CrossFit

1 x 2 @ 145 lbs

5

Private

11:30 AM CrossFit

1 x 2 @ 145 lbs

5

Karen
Mount

4:30 PM CrossFit

1 x 2 @ 145 lbs

115, 125, 135, 145

5

Rana
Schnaubelt

4:30 PM CrossFit

1 x 2 @ 145 lbs

115,125,135,145

6

Kate
Kauffman

5: 30 AM CrossFit

1 x 2 @ 135 lbs

7

Cheri
Lebrun

6:30 AM CrossFit

4 x 2 @ 125 lbs

7

Kari
Roraback

6:30 AM CrossFit

4 x 2 @ 125 lbs

7

Katie
HIlgemann

5: 30 AM CrossFit

1 x 2 @ 125 lbs

7

Nathalie
Mateer

5: 30 AM CrossFit

1 x 2 @ 125 lbs

95,105,115,125

8

Anne
Shapira

8:45 AM CrossFit

1 x 2 @ 115 lbs

85,95,105,115

8

Lindsay
Durfee

8:45 AM CrossFit

1 x 2 @ 115 lbs

85, 95, 105, 115

9

Elizabeth
Moreno

11:30 AM CrossFit

1 x 2 @ 105 lbs

10

Holly
Stave

6:30 AM CrossFit

4 x 2 @ 95 lbs

Built to it

11

Julie
Peterson

8:45 AM CrossFit

4 x 2 @ 90 lbs

11

Karey
Miles

8:45 AM CrossFit

4 x 2 @ 90 lbs

taking it a little light - haven't been on the build track for th...

11

Lisa
Romary

8:45 AM CrossFit

1 x 2 @ 90 lbs

12

Deb
Quitmeyer

4:30 PM CrossFit

1 x 2 @ 85 lbs

last set at 90#

13

Nancy
Lopez

6:30 PM CrossFit

5 x 8 @ 65 lbs

14

Stephanie
Speros

6:30 PM CrossFit

1 x 2 @ 55 lbs

15

Susie
Young

6:30 PM CrossFit

4 x 6 @ 35 lbs

kept it lite. So sore & right leg felt funky.

16

Private

11:30 AM CrossFit

1 x 1 @ 145 lbs