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Components

Bench Press

Annie

Behind The Neck Jerk

3 position snatch

3 position clean

Metcon

Settings

Workout

Fri

Main WOD

A: Bench Press (Establish a 1 RM bench)

Bench Press

B: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Team training

A: Total body warm up 3

a. 5 min easy Row/Bike/Run
b. Foam Roll and Stretch Tight Areas
c. 2x1 min Plank on Forearms. (Feet together, squeeze your butt. Squeeze your belly so that the belly button is pushed up towards the chin and back towards the spine) When bodyweight is too easy, throw a plate on your back. It is normal for men to get up to over 100lbs. on the planks.
d. 2 x 5 each way YTWA’s on rings or TRX
e. 2 x 10 each – split squats – keep back leg straight – drive knee out past toe as far a possible
f. 2 x 5 – deep squat to tuck jump

A: Behind The Neck Jerk (Build to a 5 rep)

Behind The Neck Jerk

B: 3 position snatch (60 / 70 / 75% x 1)

high hang
mid hang
floor

3 pos snatch

C: 3 position clean (60 /70 /75% x 1)

high hang
mid hang
floor

D: Metcon (Time)

3 rounds for time:
20 Thrusters 75/55
20 Burpees
20 GHD situps

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

Whiteboard:

Friday, July 03, 2015

Male Clients

1

Eric
Logue

5: 30 AM CrossFit

1 x 1 @ 355 lbs

2

Justin
Cumnock

6:30 PM CrossFit

1 x 1 @ 301.25 lbs

Chad? Where you at?

3

Private

11:30 AM CrossFit

1 x 1 @ 285 lbs

3

John
Floersch

8:45 AM CrossFit

1 x 1 @ 285 lbs

4

Dean
Durfee

5: 30 AM CrossFit

1 x 1 @ 275 lbs

4

Thomas
Arm

11:30 AM CrossFit

1 x 1 @ 275 lbs

Missed 295

5

John
Ross

4:30 PM CrossFit

1 x 1 @ 265 lbs

135x8 185x4 225x3 250x1 260x1 265x1

6

Jeff
Hough

6:30 AM CrossFit

1 x 1 @ 255 lbs

6

Sean
Weeks

11:30 AM CrossFit

1 x 1 @ 255 lbs

7

Tom
Holt

11:30 AM CrossFit

1 x 1 @ 245 lbs

8

Rich
Roskopf

5: 30 AM CrossFit

1 x 1 @ 240 lbs

260# 1/2 way up.

9

Christopher
Susen

6:30 AM CrossFit

1 x 1 @ 235 lbs

245 stumped me halfway

9

Rob
D'Angelo

4:30 PM CrossFit

1 x 1 @ 235 lbs

95,135,155,185,215, missed 255

10

Jason
Martin

11:30 AM CrossFit

1 x 1 @ 215 lbs

11

Fred
Peterson

8:45 AM CrossFit

1 x 1 @ 210 lbs

20# PR

11

John
Rogacki

8:45 AM CrossFit

1 x 1 @ 210 lbs

12

Will
Mahoney

11:30 AM CrossFit

1 x 1 @ 205 lbs

13

Private

11:30 AM CrossFit

1 x 1 @ 200 lbs

13

Chris
Pearcey

8:45 AM CrossFit

1 x 1 @ 200 lbs

14

Private

8:45 AM CrossFit

1 x 1 @ 195 lbs

15

Andy
Mount

8:45 AM CrossFit

1 x 1 @ 185 lbs

16

Jeremy
Rigdon

4:30 PM CrossFit

1 x 1 @ 175 lbs

-10# from max,

17

Jonathan
Bermudez

6:30 AM CrossFit

1 x 1 @ 170 lbs

18

Kent
Sayre

6:30 AM CrossFit

1 x 1 @ 165 lbs

19

Private

5: 30 AM CrossFit

1 x 1 @ 160 lbs

20

Zosimo
Lopez

4:30 PM CrossFit

1 x 1 @ 135 lbs

21

Brian
Niepoky

6:30 AM CrossFit

1 x 1 @ 130 lbs

Could not get 135#

22

Dave
Mosher

8:45 AM CrossFit

1 x 1 @ 125 lbs

23

Alex
Matsuda

5: 30 AM CrossFit

1 x 1 @ 95 lbs

Female Clients

1

Colette
Matsuda

5: 30 AM CrossFit

1 x 1 @ 135 lbs

2

Katie
HIlgemann

5: 30 AM CrossFit

1 x 1 @ 130 lbs

3

Rana
Schnaubelt

4:30 PM CrossFit

1 x 1 @ 120 lbs

20# pr

4

Private

5: 30 AM CrossFit

1 x 1 @ 110 lbs

5

Stephanie
Noell

5: 30 AM CrossFit

1 x 1 @ 107 lbs

6

Nathalie
Mateer

5: 30 AM CrossFit

2 x 1 @ 105 lbs

failed 115 3x. Boo

6

Dawna
Graham

11:30 AM CrossFit

1 x 1 @ 105 lbs

6

Elizabeth
Moreno

11:30 AM CrossFit

1 x 1 @ 105 lbs

7

Julie
Peterson

8:45 AM CrossFit

1 x 1 @ 100 lbs

whoop!

7

Karey
Miles

8:45 AM CrossFit

1 x 1 @ 100 lbs

attempted 110 twice and 105 once and failed. Prob could do 105 if...

7

Tami
Martin

11:30 AM CrossFit

1 x 1 @ 100 lbs

8

Deb
Reser

8:45 AM CrossFit

1 x 1 @ 87.5 lbs

pr 12.5 lbs

9

Heather
Lane

6:30 PM CrossFit

1 x 1 @ 80 lbs

10

Karol
Anderson

8:45 AM CrossFit

1 x 1 @ 70 lbs

10

Teresa
Morescalchi

8:45 AM CrossFit

1 x 1 @ 70 lbs