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Components

Front Squat

Metcon

Push Press

Metcon

Metcon

Settings

Workout

Fri

Main WOD

A: Metcon (No Measure)

HSPU skill - 6 min
Work on kipping and hand placement

B: Front Squat (3 x 5 @ 41X1 - 40-50%)

Front Squat

C: Metcon (Time)

21-15-9 of
Deadlift 275/205
Box jump 30/24

Cap - 12 min

Team training

A: Metcon (No Measure)

3 sets of
3 wall walks
3 TGUs/side - moderate
90s plank hold

B: Push Press (3 x 3 @ 31X1 , build over sets)

Push Press

C: Metcon (AMRAP - Rounds)

EMOM 21 of
Min 1 - 15 TTB
Min 2 - 40 DUs
MIn 3 - 5 cleans 185/135

D: Metcon (Time)

3 rounds for time of
400m run
10 OH squats 135/95

Accessory Work

A: Metcon (No Measure)

3 sets of
12 ring push ups
12 ring pull ups

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

Whiteboard:

Friday, June 30, 2017

Male Clients

1

John
Rogacki

11:30 AM CrossFit

1 x 5 @ 190 lbs

165/175/190

2

Matt
Savoie

6:45 PM CrossFit

3 x 5 @ 185 lbs

2

Joe
Vithayathil

11:30 AM CrossFit

1 x 5 @ 185 lbs

165, 175, 185

3

Adam
Michaud

6:30 AM CrossFit

1 x 5 @ 155 lbs

135#, 145#

3

Chris
Pearcey

6:30 AM CrossFit

1 x 5 @ 155 lbs

135, 145, 155

3

Fahad
Al-Wetaid

6:30 AM CrossFit

1 x 5 @ 155 lbs

4

Brandon
Stone

4:30 PM CrossFit

3 x 5 @ 145 lbs

4

Bryce
egbert

6:45 PM CrossFit

2 x 5 @ 145 lbs

4

Andy
Mount

4:30 PM CrossFit

1 x 5 @ 145 lbs

5

Fred
Peterson

11:30 AM CrossFit

1 x 5 @ 135 lbs

115, 115, 135

6

Anusheel
Ankur

5:30 PM CrossFit

3 x 5 @ 115 lbs

6

Scott
Boss

4:30 PM CrossFit

2 x 5 @ 115 lbs

1@95

6

Jens
Deppe

6:30 AM CrossFit

1 x 5 @ 115 lbs

95, 105, 115

6

Jeremy
Rigdon

4:30 PM CrossFit

1 x 5 @ 115 lbs

95, 115, 115

6

Mathew
Warren

5: 30 AM CrossFit

1 x 5 @ 115 lbs

7

Shravan
yedulla

6:30 AM CrossFit

1 x 5 @ 105 lbs

70,90

8

Private

5: 30 AM CrossFit

3 x 5 @ 95 lbs

8

Ryan
Manwiller

6:30 AM CrossFit

3 x 5 @ 95 lbs

8

Tim
Larkin

9:00 AM CrossFit

2 x 5 @ 95 lbs

1x75, 2x95

8

bill
hall

6:30 AM CrossFit

1 x 5 @ 95 lbs

8

Dean
Durfee

9:00 AM CrossFit

1 x 5 @ 95 lbs

8

Mikhail
Garibov

9:00 AM CrossFit

1 x 5 @ 95 lbs

8

Tom
Holt

9:00 AM CrossFit

1 x 5 @ 95 lbs

9

Dave
Mosher

9:00 AM CrossFit

3 x 5 @ 85 lbs

10

Jonathan
Cerda

9:00 AM CrossFit

1 x 5 @ 75 lbs

Left knee swelling up moved to bar

Female Clients

1

Katelin
Turner

11:30 AM CrossFit

3 x 5 @ 105 lbs

1

Su
Sparhawk

6:30 AM CrossFit

1 x 5 @ 105 lbs

2

miki
hipp

4:30 PM CrossFit

2 x 5 @ 100 lbs

3

Casey
Pierson

4:30 PM CrossFit

3 x 5 @ 95 lbs

tempo

3

Rana
Schnaubelt

4:30 PM CrossFit

3 x 5 @ 95 lbs

4

Lauren
Savoie

6:45 PM CrossFit

2 x 5 @ 85 lbs

5

Julie
Peterson

11:30 AM CrossFit

2 x 5 @ 75 lbs

5

Elheese
Taylor

4:30 PM CrossFit

1 x 5 @ 75 lbs

2x5 at 65#

6

Piper
Huber

6:45 PM CrossFit

3 x 5 @ 65 lbs

easing back in

6

Alissa
Tseu

5:30 PM CrossFit

1 x 5 @ 65 lbs

6

Lindsay
Durfee

9:00 AM CrossFit

1 x 5 @ 65 lbs

6

Lisa
Romary

9:00 AM CrossFit

1 x 5 @ 65 lbs

7

Greeshma
Koppula

6:30 AM CrossFit

1 x 5 @ 45 lbs

1x5 -35 1x5 -25