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Components

Deadlift

Boxjump-pullup

Metcon

Settings

Workout

Wed

Main WOD

A: Deadlift (Build to a heavy 3 rep in 15-20 min)

Deadlift

B: Boxjump-pullup (Time)

21-15-9 of
Box jump 30/24
C2B pull ups

8 min cap Scale to finish

Team training

A: Metcon (Time)

12-9-6 of
Thruster 135/95
C2B pull up
Box jump 34/28

Time cap - 8 min

B: Metcon (No Measure)

Rotate through the following exercises for form not fatigue for 30-40 minutes

-10 arch hollows on bar
-15 second L sit on parallettes
-5 pull overs on bar
-15 second floor level ring shoulder stand
-3x straddle switch on parallettes
-3x Pull to invert lower through front lever as
slowly as possible on rings
-30 second side scale right
-30 second side scale left
-5 bar muscle ups (scale with 5 alternating TTB and CTB/standard pull ups)

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

Whiteboard:

Wednesday, July 08, 2015

Male Clients

1

Rob
Boek

6:30 AM CrossFit

1 x 3 @ 435 lbs

2

Les
Davis

8:45 AM CrossFit

1 x 3 @ 415 lbs

new PR!

3

Joe
Vithayathil

11:30 AM CrossFit

1 x 3 @ 405 lbs

4

John
Rogacki

11:30 AM CrossFit

1 x 3 @ 390 lbs

90% 1RM

5

Brian
Halverson

4:30 PM CrossFit

1 x 3 @ 365 lbs

5

Dave
Anderson

8:45 AM CrossFit

1 x 3 @ 365 lbs

5

Robert
Ball

6:30 AM CrossFit

1 x 3 @ 365 lbs

Hamstring felt great after warming up.

6

Aaron
Johnston

8:45 AM CrossFit

1 x 3 @ 355 lbs

6

Jeff
Hough

5: 30 AM CrossFit

1 x 3 @ 355 lbs

6

Scott
Boss

6:30 PM CrossFit

1 x 3 @ 355 lbs

7

Jason
Bragg

6:30 PM CrossFit

1 x 3 @ 345 lbs

7

Mathew
Warren

5: 30 AM CrossFit

1 x 3 @ 345 lbs

8

Andy
Mount

5: 30 AM CrossFit

1 x 3 @ 335 lbs

8

Chris
Pearcey

8:45 AM CrossFit

1 x 3 @ 335 lbs

9

Bradley
O'Neal

8:45 AM CrossFit

1 x 3 @ 325 lbs

Attempted 355 but glutes said hell no. Attempted 335, but glutes ...

9

Ken
Borst

11:30 AM CrossFit

1 x 3 @ 325 lbs

9

Will
Mahoney

11:30 AM CrossFit

1 x 3 @ 325 lbs

10

Private

11:30 AM CrossFit

1 x 3 @ 285 lbs

11

Jeremy
Rigdon

11:30 AM CrossFit

1 x 3 @ 275 lbs

11

Jonathan
Bermudez

8:45 AM CrossFit

1 x 3 @ 275 lbs

12

Kent
Sayre

6:30 AM CrossFit

1 x 3 @ 265 lbs

13

Bruce
Barnes

4:30 PM CrossFit

1 x 3 @ 255 lbs

13

Sean
Weeks

11:30 AM CrossFit

1 x 3 @ 255 lbs

14

Private

5: 30 AM CrossFit

1 x 3 @ 235 lbs

15

Private

6:30 AM CrossFit

1 x 3 @ 215 lbs

16

Dave
Mosher

8:45 AM CrossFit

1 x 3 @ 210 lbs

17

Ram
Hernandez

5: 30 AM CrossFit

1 x 3 @ 195 lbs

Female Clients

1

Christine
Ford

6:30 AM CrossFit

1 x 3 @ 225 lbs

1

Dawna
Graham

11:30 AM CrossFit

1 x 3 @ 225 lbs

2

Colette
Matsuda

5: 30 AM CrossFit

1 x 3 @ 215 lbs

3

Krysta
Besser

4:30 PM CrossFit

1 x 3 @ 205 lbs

3

Rana
Schnaubelt

4:30 PM CrossFit

1 x 3 @ 205 lbs

4

Sarah
Holman

4:30 PM CrossFit

1 x 3 @ 200 lbs

5

Cheri
Lebrun

5: 30 AM CrossFit

1 x 3 @ 195 lbs

5

Private

6:30 PM CrossFit

1 x 3 @ 195 lbs

6

Haley
Bury

6:30 PM CrossFit

1 x 3 @ 185 lbs

7

Karey
Miles

8:45 AM CrossFit

1 x 3 @ 175 lbs

7

Melissa
Griffin

4:30 PM CrossFit

1 x 3 @ 175 lbs

8

Deb
Reser

4:30 PM CrossFit

3 x 3 @ 165 lbs

down to 145 stop and go for form work

9

Teresa
Morescalchi

5: 30 AM CrossFit

1 x 3 @ 160 lbs

10

Stephanie
Speros

11:30 AM CrossFit

1 x 3 @ 110 lbs

11

Nancy
Lopez

6:30 PM CrossFit

5 x 8 @ 85 lbs