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Components

Deadlift

Strict pull ups

GHD Sit-ups

Split Jerk

Snatch

Clean

Metcon

Settings

Workout

Mon

Main WOD

A: 1k row

B: Deadlift (Establish a 1RM for today)

Deadlift

Warm up sets should include higher volume at lighter weight...i.e. 40% x 10 , 50% x 8, 60% x 5, 70% x 3 , once you hit 70-75% move to singles and rest 3 min b/t

C: Strict pull ups (3 x 12-15)

Maintain hollow position

D: GHD Sit-ups (3 x 20 ; rest 2 b/t)

GHD Sit-ups

Team training

A: Split Jerk (Build to 80% x 5)

Split Jerk

B: Snatch (Build to 80% x 5)

Snatch

C: Clean (Build to 80% x 5)

Clean

D: Metcon (5 Rounds for time)

5 x 400m run
200m @ 90%
200m @ 70%
Rest 2 b/t

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

Whiteboard:

Monday, June 29, 2015

Male Clients

1

Eric
Logue

6:30 PM CrossFit

1 x 1 @ 520 lbs

2

Rob
Boek

6:30 AM CrossFit

1 x 1 @ 505 lbs

3

John
Floersch

4:30 PM CrossFit

1 x 1 @ 495 lbs

4

Joe
Vithayathil

11:30 AM CrossFit

1 x 1 @ 455 lbs

FINALLY!!!

5

John
Rogacki

11:30 AM CrossFit

1 x 1 @ 430 lbs

6

Dean
Durfee

11:30 AM CrossFit

1 x 1 @ 425 lbs

Thank you 11:30 for cheering

7

Jeff
Hough

5: 30 AM CrossFit

1 x 1 @ 415 lbs

failed twice at 435. Heavy!

7

Ken
Borst

11:30 AM CrossFit

1 x 1 @ 415 lbs

7

Tom
Holt

4:30 PM CrossFit

1 x 1 @ 415 lbs

+10

8

Private

5: 30 AM CrossFit

1 x 1 @ 405 lbs

9

Chris
Pearcey

8:45 AM CrossFit

1 x 1 @ 385 lbs

Wanted 400! So close

9

Drake
McKenzie

4:30 PM CrossFit

1 x 1 @ 385 lbs

First PR

10

Adam
Michaud

4:30 PM CrossFit

1 x 1 @ 370 lbs

11

Jonathan
Bermudez

8:45 AM CrossFit

1 x 1 @ 355 lbs

12

Fred
Peterson

8:45 AM CrossFit

1 x 1 @ 345 lbs

PR by 60#

12

Sam
Rayburn

6:30 PM CrossFit

1 x 1 @ 345 lbs

failed at 365

13

Bradley
O'Neal

5: 30 AM CrossFit

1 x 1 @ 335 lbs

13

Christopher
Susen

5: 30 AM CrossFit

1 x 1 @ 335 lbs

first time establishing a max.

13

Jason
Roraback

5: 30 AM CrossFit

1 x 1 @ 335 lbs

BOOM

13

Jeremy
Rigdon

4:30 PM CrossFit

1 x 1 @ 335 lbs

14

Henry
Moreno

11:30 AM CrossFit

1 x 1 @ 325 lbs

15

Dylan
Graham

6:30 PM CrossFit

1 x 1 @ 305 lbs

16

Kent
Sayre

6:30 AM CrossFit

1 x 1 @ 300 lbs

16

Private

5: 30 AM CrossFit

1 x 1 @ 300 lbs

16

Sean
Weeks

11:30 AM CrossFit

1 x 1 @ 300 lbs

17

Dave
Mosher

8:45 AM CrossFit

1 x 1 @ 255 lbs

pr

18

Jordyn
Low

4:30 PM CrossFit

1 x 1 @ 250 lbs

19

Private

11:30 AM CrossFit

1 x 1 @ 235 lbs

20

Robert
Gruber

8:45 AM CrossFit

5 x 5 @ 165 lbs

21

Robert
Ball

6:30 AM CrossFit

5 x 5 @ 135 lbs

RDL's to warm up hamstring

Female Clients

1

Cathy
Doyle

6:30 PM CrossFit

1 x 1 @ 250 lbs

PR!

2

Piper
Huber

6:30 PM CrossFit

1 x 1 @ 245 lbs

+10 pr

3

Deb
Quitmeyer

6:30 PM CrossFit

1 x 1 @ 240 lbs

PR!

4

Cheri
Lebrun

6:30 AM CrossFit

1 x 1 @ 235 lbs

4

Kari
Roraback

5: 30 AM CrossFit

1 x 1 @ 235 lbs

Back where I was before surgery :) failed 240#

4

Rana
Schnaubelt

4:30 PM CrossFit

1 x 1 @ 235 lbs

Failed 255

5

Katie
HIlgemann

5: 30 AM CrossFit

1 x 1 @ 225 lbs

5

Private

6:30 PM CrossFit

1 x 1 @ 225 lbs

6

Lindsay
Durfee

11:30 AM CrossFit

1 x 1 @ 215 lbs

6

Teresa
Morescalchi

6:30 AM CrossFit

1 x 1 @ 215 lbs

25# PR

7

Andrea
Samudio

4:30 PM CrossFit

1 x 1 @ 205 lbs

7

Lisa
Romary

8:45 AM CrossFit

1 x 1 @ 205 lbs

8

Stephanie
Noell

5: 30 AM CrossFit

1 x 1 @ 175 lbs

9

Deb
Reser

4:30 PM CrossFit

1 x 3 @ 165 lbs

9

Carolyn
Emrick

4:30 PM CrossFit

1 x 1 @ 165 lbs

10

Heather
Lane

6:30 PM CrossFit

1 x 1 @ 145 lbs