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Components

Back Squat

Metcon

Snatch OH Hang

Metcon

Metcon

Metcon

Settings

Workout

Mon

Main WOD

Back Squat (5-5-5 @ 80% , rest 2-3 b/t)

Back Squat

Metcon (Time)

3 rounds for time of
60 DUs
30 KB swing Russian 53/35
15 Pull ups

Team training

Snatch OH Hang (Every 90s for 15 min (10 sets) 60%+)

1 full snatch
1 OH squat
1 hang snatch

Metcon (Time)

50-40-30-20-10 of
DUs
Air squats

Metcon (Time)

21-15-9 of
KB swing - 3/4 OH
Pull ups

Accessory Work

Metcon (Weight)

3 x 12 / arm windmills
3 x 12 / leg - 1 leg KB deadlift

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

Whiteboard:

Monday, June 27, 2016

Male Clients

1

Les
Davis

6:30 AM CrossFit

3 x 5 @ 315 lbs

2

Drew
Rivera

4:30 PM CrossFit

1 x 5 @ 285 lbs

275, 285, x4@295

3

Andrew
Yancy

5:30 PM CrossFit

2 x 5 @ 275 lbs

4

Joe
Vithayathil

11:30 AM CrossFit

3 x 5 @ 265 lbs

4

Rich
Roskopf

11:30 AM CrossFit

3 x 5 @ 265 lbs

Fast and bouncy

5

Adam
Michaud

6:30 AM CrossFit

3 x 5 @ 255 lbs

225# last set, ankle injury.

5

Dave
Anderson

4:30 PM CrossFit

3 x 5 @ 255 lbs

6

Dean
Durfee

5: 30 AM CrossFit

1 x 5 @ 250 lbs

245,250

7

Will
Mahoney

11:30 AM CrossFit

3 x 5 @ 240 lbs

8

John
Rogacki

11:30 AM CrossFit

3 x 5 @ 230 lbs

9

Chris
Pearcey

6:30 AM CrossFit

3 x 5 @ 225 lbs

9

Jeremy
Rigdon

4:30 PM CrossFit

3 x 5 @ 225 lbs

10

Mathew
Warren

5: 30 AM CrossFit

3 x 5 @ 220 lbs

11

Matthew
Zola

4:30 PM CrossFit

3 x 5 @ 215 lbs

11

Paul
Schopp

5:30 PM CrossFit

1 x 5 @ 215 lbs

12

Daniel
Thompson

11:30 AM CrossFit

3 x 5 @ 205 lbs

12

Dylan
Graham

4:30 PM CrossFit

3 x 5 @ 205 lbs

12

Sean
Weeks

11:30 AM CrossFit

3 x 5 @ 205 lbs

13

Jonathan
Bermudez

8:45 AM CrossFit

3 x 5 @ 200 lbs

14

Cody
Koenig

6:45 PM CrossFit

3 x 5 @ 185 lbs

14

Ken
Borst

11:30 AM CrossFit

1 x 5 @ 185 lbs

15

Dave
Mosher

8:45 AM CrossFit

3 x 5 @ 175 lbs

16

Ram
Hernandez

5: 30 AM CrossFit

3 x 5 @ 155 lbs

17

Bill
Hoppe

8:45 AM CrossFit

4 x 5 @ 115 lbs

17

Kush
Pathak

5:30 PM CrossFit

3 x 5 @ 115 lbs

Female Clients

1

Melissa
Griffin

4:30 PM CrossFit

1 x 5 @ 185 lbs

165, 175, 185

2

Katelin
Turner

6:45 PM CrossFit

3 x 5 @ 175 lbs

3

Katie
Wurzbach-L ...

5: 30 AM CrossFit

3 x 5 @ 165 lbs

2x165#, 1x170#

4

Rana
Schnaubelt

4:30 PM CrossFit

3 x 5 @ 160 lbs

5

Alex
Newell

4:30 PM CrossFit

3 x 5 @ 155 lbs

5

Christine
Ford

4:30 PM CrossFit

1 x 5 @ 155 lbs

5

Colette
Matsuda

5: 30 AM CrossFit

1 x 5 @ 155 lbs

5

Krysta
Besser

4:30 PM CrossFit

1 x 5 @ 155 lbs

6

Lissa
Wickstrom

5:30 PM CrossFit

3 x 5 @ 150 lbs

6

Private

6:45 PM CrossFit

3 x 5 @ 150 lbs

6

Sarah
Holman

11:30 AM CrossFit

2 x 5 @ 150 lbs

1@145; 2@150

6

Dawna
Graham

11:30 AM CrossFit

1 x 5 @ 150 lbs

7

Private

11:30 AM CrossFit

3 x 5 @ 145 lbs

7

Laura
Liu

6:30 AM CrossFit

3 x 5 @ 145 lbs

7

Sarah
Allgood

4:30 PM CrossFit

3 x 5 @ 145 lbs

8

Pauline
Tran

6:45 PM CrossFit

3 x 5 @ 135 lbs

9

Anne
Shapira

8:45 AM CrossFit

3 x 5 @ 125 lbs

9

Kelsae
Stentzel

8:45 AM CrossFit

3 x 5 @ 125 lbs

9

Lindsay
Durfee

4:30 PM CrossFit

3 x 5 @ 125 lbs

9

Cheri
Lebrun

5: 30 AM CrossFit

1 x 5 @ 125 lbs

9

Katie
HIlgemann

5: 30 AM CrossFit

1 x 5 @ 125 lbs

10

Jessica
Bynum

11:30 AM CrossFit

3 x 5 @ 115 lbs

10

Jessica
Riordan

6:45 PM CrossFit

3 x 5 @ 115 lbs

10

Teresa
Morescalchi

5: 30 AM CrossFit

3 x 5 @ 115 lbs

10

Kate
Kauffman

4:30 PM CrossFit

1 x 5 @ 115 lbs

11

Ali
Levy

6:45 PM CrossFit

3 x 5 @ 105 lbs

11

Chelsea
Kilway

5:30 PM CrossFit

3 x 5 @ 105 lbs

11

Jordan
Peterson

6:45 PM CrossFit

3 x 5 @ 105 lbs

12

Shannon
Wiltz

8:45 AM CrossFit

3 x 5 @ 95 lbs

13

Kaco
Newbury

11:30 AM CrossFit

1 x 5 @ 90 lbs

14

Jennifer
Larson

11:30 AM CrossFit

3 x 5 @ 80 lbs

14

Karol
Anderson

4:30 PM CrossFit

1 x 5 @ 80 lbs

15

Su
Sparhawk

6:30 AM CrossFit

1 x 5 @ 55 lbs