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Components

Metcon

Metcon

Settings

Workout

Wed

Main WOD

A: HS walk / MU / Pistols

3 sets not for time
max HS walk
2-5 MU
8-12 alt pistols

B: Metcon (6 Rounds for time)

Every 4 min complete the following for 24 min....
200m run
15 box jumps
5 power snatch 95/65

Team training

A: Metcon (No Measure)

3-5 jack-knife HSPU
5-10 butterfly CTB PU as fast as possible (play with different grip width)
15-30 seconds back bend
15-30 seconds FLR handstand
1-2 rope climbs 15 foot (work efficiency of feet placement)
30-60 second pancake stretch
Attempt 1-3 ring gymnastics kips

B: Metcon (3 Rounds for time)

3 sets each for times of
20 cal AD
5 power snatch 95/65
3 MU
100% effort

Rest 4 min b/t

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

Whiteboard:

Wednesday, June 24, 2015

Male Clients

1

Eric
Logue

4:30 PM CrossFit

8:30

2

Joey
King

8:45 AM CrossFit

8:56

3

John
Rogacki

11:30 AM CrossFit

9:09

more sprint wods please

4

Rich
Roskopf

11:30 AM CrossFit

9:47

5

Kevin
Putnam

4:30 PM CrossFit

9:48

6

Chris
Pearcey

8:45 AM CrossFit

9:58

Box Jumps Felt SLOOOOOOOOOOOW today.

7

HP
Park

4:30 PM CrossFit

10:00

8

Raymond
Abcede

4:30 PM CrossFit

10:15

8

Rob
D'Angelo

4:30 PM CrossFit

10:15

9

Tom
Holt

4:30 PM CrossFit

10:19

10

Ken
Borst

11:30 AM CrossFit

10:31

10

Les
Davis

8:45 AM CrossFit

10:31

11

Andy
Mount

5: 30 AM CrossFit

13:04

2x95#, 2x115#, 2x125#

12

Bradley
O'Neal

8:45 AM CrossFit

13:08

13

Dean
Durfee

5: 30 AM CrossFit

15:00

95 x 3, 115 x1, 125 x2, some at 135 for fun after

14

Mathew
Warren

5: 30 AM CrossFit

9:55

75# snatch

15

Bruce
Barnes

4:30 PM CrossFit

10:48

75#

16

Jonathan
Bermudez

8:45 AM CrossFit

11:12

65#

17

Private

5: 30 AM CrossFit

11:38

18

Robert
Ball

6:30 AM CrossFit

12:26

20" box

19

Dave
Mosher

8:45 AM CrossFit

12:48

20

Jason
Martin

6:30 PM CrossFit

12:53

75lb rest rx

21

Brian
Niepoky

5: 30 AM CrossFit

13:43

75# power snatch

22

Jeremy
Rigdon

4:30 PM CrossFit

16:02

75# PS

23

Kent
Sayre

6:30 AM CrossFit

0:00

75# snatch

Female Clients

1

miki
hipp

4:30 PM CrossFit

9:54

2

Krysta
Besser

5: 30 AM CrossFit

11:27

3

Sarah
Holman

8:45 AM CrossFit

11:36

4

Rana
Schnaubelt

4:30 PM CrossFit

11:54

5

Andrea
Samudio

4:30 PM CrossFit

12:57

6

Beth
Poore

4:30 PM CrossFit

13:09

7

Haley
Bury

6:30 PM CrossFit

13:27

8

Karen
Mount

11:30 AM CrossFit

14:34

9

Anne
Shapira

8:45 AM CrossFit

11:16

40 lb Snatch

9

Deb
Reser

4:30 PM CrossFit

11:16

45# ps

10

Karey
Miles

8:45 AM CrossFit

12:07

55# snatch

11

Lindsay
Durfee

4:30 PM CrossFit

12:51

45 lb snatch 😜

12

Cheri
Lebrun

5: 30 AM CrossFit

14:05

45#

12

Katie
HIlgemann

5: 30 AM CrossFit

14:05

13

Susie
Young

4:30 PM CrossFit

16:31

18" BJ; 35#PS

14

Tami
Martin

6:30 PM CrossFit

18:00

ugh.

15

Lisa
Romary

8:45 AM CrossFit

0:00

45 lbs step up short box