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Components

Push Press

Half Eva

Clean

Bench Press

Settings

Workout

Mon

Main WOD

A: Push Press (EMOM 5 x 3 reps moderate)

Push Press

B: Half Eva (Time)

400m run
15 KB swings
15 pull ups
5 RFT

Team training

A: Upper body warm up 1

a. 5 min easy Row/Bike/Run
b. Foam Roll and Stretch Tight Areas
c. 2x10 Wall Slides (Y’s, arms out at 45 degrees) https://www.youtube.com/watch?v=N73AnUp3m2w *You may also use Crossover symmetry for C and D
d. 2x10 Seated External Rotation w/ elbow on Knee
e. 2x20 Band Pull Aparts
f. 2x5 Clapping Pushups (As high as possible)

B: Clean (1 clean + 1 front squat, build to 80% max)

Clean

C: Bench Press (5 x 2 @ 85/90/92/95/95% )

Bench Press

D: Metcon (No Measure)

400m x 2 @ 1 mile pace
Rest 45s b/t
200m x 2 w/200m recovery jog
200m x 2 @ Sp-2 w/200m recovery jog

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

Whiteboard:

Monday, June 22, 2015

Male Clients

1

Tom
Holt

4:30 PM CrossFit

5 x 3 @ 205 lbs

205 little press out

2

Jason
Roraback

5: 30 AM CrossFit

5 x 3 @ 185 lbs

2

Les
Davis

8:45 AM CrossFit

5 x 3 @ 185 lbs

2

Thomas
Arm

6:30 PM CrossFit

5 x 3 @ 185 lbs

3

Joe
Vithayathil

4:30 PM CrossFit

5 x 3 @ 180 lbs

145, 155, 165, 175, 180

4

John
Floersch

4:30 PM CrossFit

5 x 3 @ 175 lbs

4

Rob
D'Angelo

4:30 PM CrossFit

5 x 3 @ 175 lbs

145,155,165,175,175

5

Dean
Durfee

5: 30 AM CrossFit

5 x 3 @ 165 lbs

And a few @175

5

Jeff
Hough

5: 30 AM CrossFit

5 x 3 @ 165 lbs

6

Robert
Ball

6:30 AM CrossFit

5 x 3 @ 155 lbs

7

Dave
Anderson

4:30 PM CrossFit

5 x 3 @ 145 lbs

135, 135, 140, 145, 145

7

Private

4:30 PM CrossFit

5 x 3 @ 145 lbs

7

John
Rogacki

11:30 AM CrossFit

5 x 3 @ 145 lbs

8

Andy
Mount

6:30 AM CrossFit

5 x 3 @ 135 lbs

8

Bradley
O'Neal

8:45 AM CrossFit

5 x 3 @ 135 lbs

115, 115, 135, 135, 135

8

Fahad
Al-Wetaid

6:30 PM CrossFit

5 x 3 @ 135 lbs

8

HP
Park

4:30 PM CrossFit

5 x 3 @ 135 lbs

135/145/155/165/165

8

Ken
Borst

11:30 AM CrossFit

5 x 3 @ 135 lbs

8

Rich
Roskopf

11:30 AM CrossFit

5 x 3 @ 135 lbs

134/145/155/165/165

9

Kevin
Putnam

6:30 AM CrossFit

5 x 3 @ 130 lbs

2 @ 125, 3 @ 135

10

Jarrett
Henderson

6:30 PM CrossFit

5 x 3 @ 125 lbs

10

Jeremy
Rigdon

4:30 PM CrossFit

5 x 3 @ 125 lbs

11

Scott
Boss

5: 30 AM CrossFit

5 x 3 @ 115 lbs

resting left shoulder

12

Bruce
Barnes

4:30 PM CrossFit

5 x 3 @ 105 lbs

12

Chris
Pearcey

6:30 AM CrossFit

5 x 3 @ 105 lbs

12

Will
Mahoney

11:30 AM CrossFit

5 x 3 @ 105 lbs

13

Private

5: 30 AM CrossFit

5 x 3 @ 95 lbs

13

Brian
Niepoky

5: 30 AM CrossFit

5 x 3 @ 95 lbs

13

Private

11:30 AM CrossFit

5 x 3 @ 95 lbs

13

Jonathan
Bermudez

8:45 AM CrossFit

5 x 3 @ 95 lbs

14

Dave
Mosher

8:45 AM CrossFit

5 x 3 @ 85 lbs

14

Kent
Sayre

6:30 AM CrossFit

5 x 3 @ 85 lbs

14

Ram
Hernandez

5: 30 AM CrossFit

5 x 3 @ 85 lbs

15

Mathew
Warren

5: 30 AM CrossFit

5 x 3 @ 75 lbs

16

Connor
Warren

5: 30 AM CrossFit

5 x 3 @ 55 lbs

17

Jason
Martin

6:30 PM CrossFit

1 x 3 @ 125 lbs

2x3@115,2x3@95

Female Clients

1

Piper
Huber

6:30 PM CrossFit

5 x 3 @ 105 lbs

2

miki
hipp

4:30 PM CrossFit

5 x 3 @ 95 lbs

2

Sarah
Holman

4:30 PM CrossFit

5 x 3 @ 95 lbs

3

Holly
Stave

6:30 AM CrossFit

5 x 3 @ 85 lbs

2 @ 75

4

Deb
Quitmeyer

6:30 PM CrossFit

5 x 3 @ 75 lbs

4

Karen
Mount

8:45 AM CrossFit

5 x 3 @ 75 lbs

4

Tami
Martin

6:30 PM CrossFit

5 x 3 @ 75 lbs

5

Teresa
Morescalchi

4:30 PM CrossFit

5 x 3 @ 70 lbs

65 then up to 70#

6

Deb
Reser

4:30 PM CrossFit

5 x 3 @ 65 lbs

6

Private

11:30 AM CrossFit

5 x 3 @ 65 lbs

6

Kari
Roraback

5: 30 AM CrossFit

5 x 3 @ 65 lbs

6

Lindsay
Durfee

8:45 AM CrossFit

5 x 3 @ 65 lbs

6

Lisa
Romary

8:45 AM CrossFit

5 x 3 @ 65 lbs

6

Nathalie
Mateer

5: 30 AM CrossFit

5 x 3 @ 65 lbs

7

Anne
Shapira

8:45 AM CrossFit

5 x 3 @ 60 lbs

8

Nancy
Lopez

6:30 PM CrossFit

5 x 3 @ 55 lbs

8

Susie
Young

4:30 PM CrossFit

5 x 3 @ 55 lbs

9

Amelia
Martens

6:30 PM CrossFit

5 x 3 @ 45 lbs