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Components

C/J complex

Jackie

Metcon

Back Squat

Metcon

Settings

Workout

Tues

Main WOD

A: C/J complex (Every 75s for 15 min)

1 power clean
1 front squat
1 clean
2 split jerk

B: Jackie (Time)

For time:
1,000-meter row
50 thrusters
30 pull-ups

Men: 45 lb.
Women: 35 lb.

Team training

A: Metcon (Time)

Regional wod #6
9-6-3 of
Strict HSPU
Hang power cleans 160/110
Burpees over bar

M-M-M -F-F-F

21 min cap

B: Back Squat (3 x 5 @ 41X1 , add 10#)

Back Squat

C: Metcon (AMRAP - Reps)

Conga line MU
Ladder - start at 1 each and build until last failed set

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

Whiteboard:

Tuesday, June 27, 2017

Male Clients

1

Setha
Nhoung

6:45 PM CrossFit

1 x 1 @ 205 lbs

2

Brandon
Stone

4:30 PM CrossFit

1 x 1 @ 200 lbs

3

Joey
King

11:30 AM CrossFit

1 x 1 @ 195 lbs

4

Joe
Rayburn

6:45 PM CrossFit

1 x 1 @ 185 lbs

4

Josh
Hackett

9:00 AM CrossFit

1 x 1 @ 185 lbs

135 to 185

4

Matt
Savoie

6:45 PM CrossFit

1 x 1 @ 185 lbs

5

Joe
Vithayathil

11:30 AM CrossFit

1 x 1 @ 175 lbs

started 115

5

John
Rogacki

11:30 AM CrossFit

1 x 1 @ 175 lbs

135>175

6

Andy
Mount

4:30 PM CrossFit

1 x 1 @ 165 lbs

165x2

6

Jonathan
Kriz

4:30 PM CrossFit

1 x 1 @ 165 lbs

6

Mikhail
Garibov

6:45 PM CrossFit

1 x 1 @ 165 lbs

7

Rob
D'Angelo

4:30 PM CrossFit

3 x 1 @ 155 lbs

75# to 155#

7

Dave
Anderson

4:30 PM CrossFit

1 x 1 @ 155 lbs

7

Fahad
Al-Wetaid

5:30 PM CrossFit

1 x 1 @ 155 lbs

7

Mathew
Warren

6:30 AM CrossFit

1 x 1 @ 155 lbs

8

Fred
Peterson

4:30 PM CrossFit

2 x 1 @ 145 lbs

95->145

8

Adam
Michaud

6:30 AM CrossFit

1 x 5 @ 145 lbs

8

Andrew
Yancy

5:30 PM CrossFit

1 x 1 @ 145 lbs

75 - 145, 3x145

8

Jeremy
Rigdon

4:30 PM CrossFit

1 x 1 @ 145 lbs

9

Jeff
Hough

11:30 AM CrossFit

8 x 1 @ 135 lbs

2@95/2@115

10

Jason
Martin

4:30 PM CrossFit

1 x 1 @ 125 lbs

started at 75 and worked up

11

Tim
Larkin

9:00 AM CrossFit

3 x 1 @ 120 lbs

1x85, 2x95, 2x105, 3x115, 3x120

12

Dean
Durfee

11:30 AM CrossFit

1 x 1 @ 115 lbs

13

Jay
Davis

6:30 AM CrossFit

1 x 1 @ 105 lbs

13

Jens
Deppe

6:30 AM CrossFit

1 x 1 @ 105 lbs

13

Matthew
Zola

4:30 PM CrossFit

1 x 1 @ 105 lbs

14

Shravan
yedulla

11:30 AM CrossFit

6 x 1 @ 95 lbs

2 sets - 55 4 sets - 65

14

Private

5: 30 AM CrossFit

4 x 1 @ 95 lbs

14

Jonathan
Bermudez

5: 30 AM CrossFit

1 x 1 @ 95 lbs

14

Ram
Hernandez

5: 30 AM CrossFit

1 x 1 @ 95 lbs

65x2, 75x6, 85x3, 95x1

15

Kush
Pathak

5:30 PM CrossFit

15 x 1 @ 75 lbs

15

Anusheel
Ankur

9:00 AM CrossFit

1 x 1 @ 75 lbs

15

Connor
Warren

6:30 AM CrossFit

1 x 1 @ 75 lbs

15

Ryan
Manwiller

6:30 AM CrossFit

1 x 1 @ 75 lbs

Female Clients

1

Haley
Bury

6:45 PM CrossFit

1 x 1 @ 140 lbs

1

miki
hipp

5:30 PM CrossFit

1 x 1 @ 140 lbs

2

Colette
Matsuda

5: 30 AM CrossFit

3 x 1 @ 120 lbs

2

Katelin
Turner

6:30 AM CrossFit

1 x 1 @ 120 lbs

3

Tracie
Miller

6:30 AM CrossFit

1 x 1 @ 115 lbs

75x3, 85x3, 95x3, 105x2, 115x1

4

Rana
Schnaubelt

11:30 AM CrossFit

1 x 1 @ 110 lbs

75-110

5

Ali
Levy

6:45 PM CrossFit

3 x 1 @ 95 lbs

5

Casey
Pierson

4:30 PM CrossFit

1 x 1 @ 95 lbs

6

Kate
Kauffman

5: 30 AM CrossFit

3 x 1 @ 80 lbs

Started at 65# and built over sets

7

Teresa
Morescalchi

5: 30 AM CrossFit

12 x 1 @ 65 lbs

55,60,65

7

Su
Sparhawk

6:30 AM CrossFit

10 x 1 @ 65 lbs

7

Elheese
Taylor

6:45 PM CrossFit

6 x 1 @ 65 lbs

55#, 60#,65#

8

Alissa
Tseu

5:30 PM CrossFit

1 x 1 @ 60 lbs

9

Shannon
Wiltz

9:00 AM CrossFit

1 x 1 @ 55 lbs

10

Greeshma
Koppula

6:30 AM CrossFit

8 x 1 @ 40 lbs

4 Sets 35

11

Ava
Streater

6:45 PM CrossFit

0 x 1 @ 60 lbs