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Components

Back Squat

Metcon

Deadlift

Metcon

Back Squat

Metcon

Metcon

Settings

Workout

Tues

Main WOD

Back Squat (2-2-2 , rest 3 b/t)

Back Squat

Metcon (Weight)

EMOM 8 of
1 power snatch
2 OH squat
Start @ 65-70% max PS

Team training

Deadlift (5-3-1 AHAP)

Deadlift

Metcon (Time)

30 deadlifts for time
275/205

Back Squat (5-3-1 AHAP)

Back Squat

Metcon (Time)

30 back squats for time
255/185

Metcon (Time)

50 DUs
30 KB sw 53/35
10 box jumps 30/24 - step down
3 rounds for time

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Whiteboard:

Tuesday, July 12, 2016

Male Clients

1

Drew
Rivera

11:30 AM CrossFit

1 x 2 @ 315 lbs

missed at 325

2

Rich
Roskopf

4:30 PM CrossFit

3 x 2 @ 305 lbs

2

Dave
Anderson

4:30 PM CrossFit

1 x 2 @ 305 lbs

3

Joe
Rayburn

6:45 PM CrossFit

1 x 2 @ 300 lbs

4

Andy
Mount

6:30 AM CrossFit

1 x 2 @ 295 lbs

Failed 2nd rep @ 300

5

Daniel
Thompson

6:45 PM CrossFit

1 x 2 @ 275 lbs

1 at 295#

6

Adam
Michaud

6:30 AM CrossFit

3 x 2 @ 265 lbs

6

Dean
Durfee

4:30 PM CrossFit

1 x 2 @ 265 lbs

7

Andy
Lowrey

11:30 AM CrossFit

1 x 2 @ 255 lbs

7

Jeremy
Rigdon

4:30 PM CrossFit

1 x 2 @ 255 lbs

245, 245, 255

7

John
Rogacki

11:30 AM CrossFit

1 x 2 @ 255 lbs

missed 275# twice

7

Mathew
Warren

5: 30 AM CrossFit

1 x 2 @ 255 lbs

215, 235, 255

7

Todd
Findlay

4:30 PM CrossFit

1 x 2 @ 255 lbs

8

Chris
Pearcey

6:30 AM CrossFit

3 x 2 @ 245 lbs

8

Matthew
Zola

11:30 AM CrossFit

2 x 2 @ 245 lbs

failed 3rd set

9

Paul
Schopp

5:30 PM CrossFit

1 x 2 @ 235 lbs

10

Cody
Koenig

6:45 PM CrossFit

3 x 2 @ 225 lbs

11

Jonathan
Bermudez

5: 30 AM CrossFit

1 x 2 @ 215 lbs

195,205,215

12

Jason
Martin

4:30 PM CrossFit

3 x 2 @ 205 lbs

light at reps

12

Ken
Borst

11:30 AM CrossFit

1 x 2 @ 205 lbs

13

Private

5: 30 AM CrossFit

1 x 2 @ 185 lbs

14

Alex
Matsuda

5: 30 AM CrossFit

1 x 2 @ 175 lbs

15

Jens
Deppe

5: 30 AM CrossFit

1 x 2 @ 165 lbs

16

Private

8:45 AM CrossFit

2 x 2 @ 155 lbs

17

Kush
Pathak

5:30 PM CrossFit

3 x 2 @ 145 lbs

18

Charles
Cummings

5:30 PM CrossFit

1 x 2 @ 110 lbs

Female Clients

1

Katelin
Turner

6:45 PM CrossFit

1 x 2 @ 215 lbs

205-215-attempted 225 and failed first rep

2

Haley
Bury

6:45 PM CrossFit

1 x 2 @ 210 lbs

3

Alex
Newell

5:30 PM CrossFit

1 x 2 @ 200 lbs

185, 195, 200

4

Courtney
Floersch

4:30 PM CrossFit

1 x 2 @ 190 lbs

2 sets at 175, last set at 190

5

Colette
Matsuda

5: 30 AM CrossFit

1 x 2 @ 185 lbs

5

Katie
Wurzbach-L ...

5: 30 AM CrossFit

1 x 2 @ 185 lbs

2x165, 2x175, 2x185

6

Sarah
Allgood

5:30 PM CrossFit

1 x 2 @ 180 lbs

2@175

7

Sarah
Holman

11:30 AM CrossFit

3 x 2 @ 175 lbs

7

Private

6:45 PM CrossFit

1 x 2 @ 175 lbs

7

Rana
Schnaubelt

4:30 PM CrossFit

1 x 2 @ 175 lbs

155,175,190(1)

8

Chantell
Fukumae

6:45 PM CrossFit

1 x 2 @ 170 lbs

8

Dawna
Graham

11:30 AM CrossFit

1 x 2 @ 170 lbs

9

Ali
Levy

6:45 PM CrossFit

1 x 2 @ 165 lbs

10

Cheri
Lebrun

5: 30 AM CrossFit

1 x 2 @ 155 lbs

10

Katie
HIlgemann

5: 30 AM CrossFit

1 x 2 @ 155 lbs

11

Jessica
Riordan

6:45 PM CrossFit

1 x 2 @ 150 lbs

12

Anne
Shapira

8:45 AM CrossFit

3 x 2 @ 140 lbs

13

Private

8:45 AM CrossFit

3 x 2 @ 135 lbs

13

Kathy
Lohne

8:45 AM CrossFit

1 x 4 @ 135 lbs

Foot and ankle

13

Kate
Kauffman

5: 30 AM CrossFit

1 x 2 @ 135 lbs

115, 125, 135

14

Chelsea
Kilway

5:30 PM CrossFit

1 x 2 @ 130 lbs

15

Nathalie
Mateer

5: 30 AM CrossFit

3 x 2 @ 115 lbs

16

Shannon
Wiltz

8:45 AM CrossFit

1 x 2 @ 112.5 lbs

17

Casey
Pierson

5:30 PM CrossFit

1 x 2 @ 110 lbs

18

Jennifer
Larson

11:30 AM CrossFit

3 x 2 @ 105 lbs

18

Jordan
Peterson

8:45 AM CrossFit

1 x 2 @ 105 lbs

19

Karol
Anderson

4:30 PM CrossFit

2 x 2 @ 85 lbs

20

Adrienne
Ashmanskas

5: 30 AM CrossFit

3 x 2 @ 65 lbs