Public Whiteboard

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Components

Metcon

Split Jerk

Clean FS hang

Metcon

Back Squat

Front Squat

Metcon

Settings

Workout

Tues

Main WOD

Metcon (3 Rounds for time)

3 sets each for times of
300/250m row
5 deadlifts @ 80%
7 HSPU
Rx+ - strict HS UB
Rest 4 min b/t

Split Jerk (From a rack , reps as follows)

Split Jerk

EMOM 8 x 2 reps @ 70%+

Team training

Clean FS hang (Every 90s for 15 min (10 sets) 60%+)

1 full clean
1 front squat
1 hang clean

Metcon (AMRAP - Rounds and Reps)

AMRAP 8 of
3 power cleans 205/135
6 box jumps 34/28 step down
9 burpees

Back Squat (5 x 5 @ 80%+)

Back Squat

Front Squat (3 x 1 ,build from 85%)

Front Squat

Accessory Work

Metcon (Weight)

200m OH plate carry 25/15
Rest 2 min
20 alt skater squats 15/10
Plate across chest or arms out
Rest 2 min
3 sets

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

Whiteboard:

Tuesday, June 28, 2016

Male Clients

1

Drew
Rivera

4:30 PM CrossFit

5:15

2

Jay
Garcia

6:45 PM CrossFit

6:46

315# deadlifts unbroken

3

John
Rogacki

11:30 AM CrossFit

5:02

345# - 1:38/1:36/1:48

4

David
Fisher

5: 30 AM CrossFit

5:56

5

Jeremy
Rigdon

4:30 PM CrossFit

6:00

255#

6

Chris
Pearcey

6:30 AM CrossFit

6:04

7

Dave
Anderson

4:30 PM CrossFit

6:07

#315 DL

8

Dean
Durfee

4:30 PM CrossFit

6:27

315

9

Tom
Holt

4:30 PM CrossFit

6:37

315

10

Rob
Boek

11:30 AM CrossFit

6:55

405# dl UB HSPU

11

James
Bradburn

8:45 AM CrossFit

3:40

12

Jonathan
Bermudez

5: 30 AM CrossFit

4:47

225#, 25# DB

13

Ken
Borst

11:30 AM CrossFit

4:51

14

Jens
Deppe

11:30 AM CrossFit

4:56

215# 30# dumb bells

15

Private

5: 30 AM CrossFit

5:05

16

Mathew
Warren

5: 30 AM CrossFit

5:14

DL 315 35# DB seated press

17

Dave
Mosher

8:45 AM CrossFit

5:19

18

Carl
Hickerson

8:45 AM CrossFit

5:24

30 in box

19

Scott
Vernon

11:30 AM CrossFit

5:28

215# dead 30# x 2 db press

20

Todd
Findlay

4:30 PM CrossFit

5:32

255lbs deadlifts. 45lbs press

21

Joe
Vithayathil

11:30 AM CrossFit

5:44

HSPU UB strict, 1st- 365 DL (4 rep) 2/3- 345 Rx 1 stupid rep shor...

22

Will
Mahoney

6:45 PM CrossFit

5:52

305#, 25# db

23

Jeff
Hough

5: 30 AM CrossFit

5:55

24

Paul
Schopp

5:30 PM CrossFit

5:58

35lb db press

25

Skip
Henkel

5:30 PM CrossFit

6:13

Abmat hspu

26

Kush
Pathak

5: 30 AM CrossFit

0:00

145 lbs deadlift, 30 lbs dumb bell

Female Clients

1

Melissa
Griffin

11:30 AM CrossFit

5:32

175# deadlift

2

Kate
Kauffman

5: 30 AM CrossFit

4:38

135#; 20# push press

3

Sarah
Holman

11:30 AM CrossFit

4:41

175# DL; 25# seated DB Press

4

Cheri
Lebrun

5: 30 AM CrossFit

4:50

115 DL, 20# Db press

5

Paige
Ueltschey

5: 30 AM CrossFit

4:53

135# DL, 20# dbp

6

Teresa
Morescalchi

5: 30 AM CrossFit

5:01

105# 15#db

7

Jordan
Peterson

8:45 AM CrossFit

5:02

24 in box, 115#

8

Julie
Peterson

11:30 AM CrossFit

5:07

1 ab Mat HSPU.

9

Krysta
Besser

4:30 PM CrossFit

5:09

195 205 205

10

Jennifer
Larson

11:30 AM CrossFit

5:12

15lb hand wieghts

11

Rana
Schnaubelt

4:30 PM CrossFit

5:13

Press#20, #205

12

Chelsea
Kilway

5:30 PM CrossFit

5:15

13

Lindsay
Durfee

4:30 PM CrossFit

5:19

145#dl 20#db

14

Courtney
Floersch

5:30 PM CrossFit

5:30

15

Meihui
Li

5: 30 AM CrossFit

5:35

85lb DL

16

Alex
Newell

4:30 PM CrossFit

5:37

175# deadlift, seated press w/ 20# db's

17

Sarah
Allgood

5:30 PM CrossFit

5:42

185# and HSPU

18

Private

6:45 PM CrossFit

5:59

19

Katie
Wurzbach-L ...

5: 30 AM CrossFit

6:20

Assault bike 3x1 min; 175x1, 185x2 dead

20

Karol
Anderson

4:30 PM CrossFit

6:53

145#, HSPU (2mat)

21

Piper
Huber

6:45 PM CrossFit

7:49

Rx'ed first 2 rds, scaled last rd

22

Ali
Levy

6:45 PM CrossFit

8:15

23

Robyn
Miller

11:30 AM CrossFit

0:00

95lbs 15lb db