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Components

Back Squat

Angie

Shoulder Press

Behind neck push press

RDL

Settings

Workout

Fri

Main WOD

A: Back Squat (Build to a 3 rep max for today)

Back Squat

In a "Conga" style of no more than 4 on a bar, build over sets continuous for 12-15 min....or until fail
If you fail before time, do back off sets

B: Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Team training

Total body warm up 1

a. 5 min easy Row/Bike/Run
b. Foam Roll and Stretch Tight Areas
c. 2 x 20 each leg – plank leg slides
d. 2 x 10 face pulls
e. 2 x 10 each leg – Cossack squat
f. 2 x 3 each leg – Lateral Jumps – pause under control on each side

B: Shoulder Press (Build to a 5 rep max )

Shoulder Press

C: Behind neck push press

Start and recover behind neck

D: RDL (3x5 AHAP with great form)

Romanian Deadlift

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

Whiteboard:

Friday, July 10, 2015

Male Clients

1

Rob
Boek

6:30 AM CrossFit

1 x 3 @ 385 lbs

135, 225, 275, 315, 335, 365, 385

2

Tom
Holt

4:30 PM CrossFit

1 x 3 @ 365 lbs

3

Robert
Ball

6:30 AM CrossFit

1 x 3 @ 335 lbs

Felt heavy today

4

Thomas
Arm

4:30 PM CrossFit

1 x 3 @ 295 lbs

Failed last one @ 315

5

Joe
Vithayathil

11:30 AM CrossFit

1 x 3 @ 285 lbs

6

Dave
Anderson

4:30 PM CrossFit

1 x 3 @ 275 lbs

7

Dean
Durfee

4:30 PM CrossFit

1 x 3 @ 245 lbs

8

John
Rogacki

11:30 AM CrossFit

1 x 3 @ 235 lbs

Failed 2nd at 255#

8

Mathew
Warren

5: 30 AM CrossFit

1 x 3 @ 235 lbs

9

Bradley
O'Neal

11:30 AM CrossFit

1 x 3 @ 225 lbs

meh

9

Will
Mahoney

11:30 AM CrossFit

1 x 3 @ 225 lbs

10

Jeremy
Rigdon

4:30 PM CrossFit

1 x 3 @ 215 lbs

11

Chris
Pearcey

8:45 AM CrossFit

1 x 3 @ 205 lbs

3rd rep got heavy, didn't want to push it with the knee starting ...

11

John
Ross

4:30 PM CrossFit

1 x 3 @ 205 lbs

12

Bruce
Barnes

11:30 AM CrossFit

1 x 3 @ 195 lbs

13

Ken
Borst

11:30 AM CrossFit

1 x 3 @ 185 lbs

13

Scott
Boss

5: 30 AM CrossFit

1 x 3 @ 185 lbs

14

Private

5: 30 AM CrossFit

1 x 3 @ 175 lbs

14

Dave
Mosher

8:45 AM CrossFit

1 x 3 @ 175 lbs

14

Ram
Hernandez

5: 30 AM CrossFit

1 x 3 @ 175 lbs

15

Private

11:30 AM CrossFit

1 x 3 @ 165 lbs

16

Jordyn
Low

11:30 AM CrossFit

1 x 3 @ 155 lbs

17

Raghavendra
Pendyala

6:30 AM CrossFit

1 x 2 @ 245 lbs

Female Clients

1

Beth
Poore

11:30 AM CrossFit

1 x 3 @ 175 lbs

1

Private

11:30 AM CrossFit

1 x 3 @ 175 lbs

2

Rana
Schnaubelt

4:30 PM CrossFit

1 x 3 @ 170 lbs

3

Lissa
Wickstrom

4:30 PM CrossFit

1 x 3 @ 160 lbs

@home

4

Cheri
Lebrun

6:30 AM CrossFit

1 x 3 @ 145 lbs

4

Karen
Mount

8:45 AM CrossFit

1 x 3 @ 145 lbs

1st set 135, 145 felt heavy

5

Melissa
Griffin

11:30 AM CrossFit

1 x 3 @ 135 lbs

5

Teresa
Morescalchi

6:30 AM CrossFit

1 x 3 @ 135 lbs

6

Deb
Quitmeyer

4:30 PM CrossFit

1 x 3 @ 125 lbs

7

Anne
Shapira

8:45 AM CrossFit

1 x 3 @ 115 lbs

7

Krysta
Besser

8:45 AM CrossFit

1 x 3 @ 115 lbs

7

Lindsay
Durfee

8:45 AM CrossFit

1 x 3 @ 115 lbs

should have done more

7

Nichole
Morris

4:30 PM CrossFit

1 x 3 @ 115 lbs

max 3x was 115

8

Nathalie
Mateer

5: 30 AM CrossFit

1 x 3 @ 105 lbs

working on form

9

Nancy
Lopez

6:30 PM CrossFit

2 x 3 @ 85 lbs

9

Jessica
Riordan

4:30 PM CrossFit

1 x 3 @ 85 lbs

10

Stephanie
Speros

6:30 PM CrossFit

1 x 3 @ 60 lbs