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Components

Back Squat

Metcon

Coe

Hang Power Snatch + S ...

Metcon

Settings

Workout

Tues

Main WOD

Back Squat (Build to a 3 rep max in 15 min)

Back Squat

Metcon (Time)

30 back squats @ 185/135
20 back squats @ 205/155
10 back squats @ 225/175
For time - 10 min cap

Coe (Time)

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010

To learn more about Coe click here

Team training

Hang Power Snatch + Snatch (Build to a heavy in 18 min)

Metcon (Time)

10-9-...2-1 of
Bench press @ BW
Power cleans @ BW

Accessory Work

Metcon (No Measure)

10 x - IYTs
Rest 30s
10 hip extentions w/ 2s hold at top
Rest 60s
3 sets

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

Whiteboard:

Tuesday, July 05, 2016

Male Clients

1

Rob
Boek

4:30 PM CrossFit

1 x 3 @ 355 lbs

2

Tom
Holt

5:30 PM CrossFit

1 x 3 @ 320 lbs

280/300/320

3

John
Floersch

4:30 PM CrossFit

1 x 3 @ 315 lbs

3

Rich
Roskopf

11:30 AM CrossFit

1 x 3 @ 315 lbs

3@305 & 315

4

DAVE
RASMUSSEN

8:45 AM CrossFit

3 x 3 @ 275 lbs

4

Andy
Mount

4:30 PM CrossFit

1 x 3 @ 275 lbs

4

Dave
Anderson

4:30 PM CrossFit

1 x 3 @ 275 lbs

2X295

4

Joe
Rayburn

6:45 PM CrossFit

1 x 3 @ 275 lbs

5

John
Rogacki

11:30 AM CrossFit

1 x 3 @ 265 lbs

6

Dean
Durfee

4:30 PM CrossFit

1 x 3 @ 255 lbs

6

Todd
Findlay

4:30 PM CrossFit

1 x 3 @ 255 lbs

7

David
Benson

11:30 AM CrossFit

1 x 3 @ 245 lbs

7

Hugo
Cerda jr

11:30 AM CrossFit

1 x 3 @ 245 lbs

7

Jeremy
Rigdon

4:30 PM CrossFit

1 x 3 @ 245 lbs

8

Chris
Pearcey

8:45 AM CrossFit

1 x 3 @ 240 lbs

9

Ken
Borst

11:30 AM CrossFit

1 x 3 @ 210 lbs

10

Fred
Peterson

5: 30 AM CrossFit

1 x 3 @ 205 lbs

10

Scott
Boss

8:45 AM CrossFit

1 x 3 @ 205 lbs

225x2

11

Cody
Koenig

6:45 PM CrossFit

1 x 3 @ 195 lbs

11

Sam
Rayburn

6:45 PM CrossFit

1 x 3 @ 195 lbs

12

Jonathan
Bermudez

5: 30 AM CrossFit

1 x 3 @ 185 lbs

13

Carl
Hickerson

11:30 AM CrossFit

1 x 3 @ 180 lbs

14

Alex
Matsuda

5: 30 AM CrossFit

3 x 3 @ 155 lbs

15

Kush
Pathak

6:45 PM CrossFit

1 x 3 @ 130 lbs

8.5 mins

Female Clients

1

Hayley
Gooding

6:30 AM CrossFit

1 x 3 @ 225 lbs

No belt, shoes, or knee sleeves:)

2

Katelin
Turner

6:45 PM CrossFit

1 x 3 @ 195 lbs

3

Haley
Bury

6:45 PM CrossFit

1 x 3 @ 190 lbs

4

Katie
Wurzbach-L ...

5: 30 AM CrossFit

1 x 3 @ 180 lbs

5

Rana
Schnaubelt

11:30 AM CrossFit

1 x 3 @ 175 lbs

6

Dawna
Graham

11:30 AM CrossFit

1 x 3 @ 165 lbs

6

Private

6:45 PM CrossFit

1 x 3 @ 165 lbs

7

Ali
Levy

6:45 PM CrossFit

1 x 3 @ 160 lbs

8

Colette
Matsuda

5: 30 AM CrossFit

1 x 3 @ 155 lbs

8

Krysta
Besser

8:45 AM CrossFit

1 x 3 @ 155 lbs

9

Anne
Shapira

8:45 AM CrossFit

1 x 3 @ 135 lbs

10

Piper
Huber

6:45 PM CrossFit

1 x 3 @ 125 lbs

11

Kaco
Newbury

11:30 AM CrossFit

1 x 3 @ 100 lbs

12

Christy
Clasey

6:45 PM CrossFit

1 x 3 @ 75 lbs