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Components

Metcon

Metcon

Metcon

Metcon

Deadlift

Skill work

Settings

Workout

Fri

Hoover ball Sat @ 10:30am Cedar Hills sand lots Get a partner for Aug 1st throwdown....tons O fun!!

Main WOD

A: Metcon (AMRAP - Reps)

In 6 min complete as much as possible of the following
800m run (1 rep)
50 DUs
40 KB swing 53/35
30 T2B
20 S2OH 115/75
10 Cleans 115/75

Rest 5 min

B: Metcon (AMRAP - Reps)

In 8 min complete as much as possible

Rest 5 min

C: Metcon (Time)

Complete for time

Team training

A: Metcon (3 Rounds for time)

300m row
20 S2OH 135/95
15 C2B pull up
10 Front squat 135/95
Rest 4 min
3 sets

B: Deadlift (3 x 8 , 70%+ ....build over sets)

Deadlift

C: Skill work

Take 15 min and work on HSPU , MU , Bar MU , BF pull up , etc

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

Whiteboard:

Friday, July 17, 2015

Male Clients

1

Dave
Anderson

4:30 PM CrossFit

112 Reps

2

Dean
Durfee

8:45 AM CrossFit

106 Reps

2

HP
Park

4:30 PM CrossFit

106 Reps

3

Rich
Roskopf

11:30 AM CrossFit

104 Reps

4

Mike
Ford

4:30 PM CrossFit

100 Reps

5

Kevin
Putnam

6:30 AM CrossFit

98 Reps

6

Joe
Vithayathil

11:30 AM CrossFit

96 Reps

6

Ken
Borst

11:30 AM CrossFit

96 Reps

7

Private

11:30 AM CrossFit

94 Reps

8

Joey
King

4:30 PM CrossFit

91 Reps

9

Tom
Holt

4:30 PM CrossFit

78 Reps

10

Robert
Ball

6:30 AM CrossFit

47 Reps

11

Fred
Peterson

4:30 PM CrossFit

145 Reps

singles

12

Chris
Pearcey

8:45 AM CrossFit

96 Reps

100 SU, 40 53# KB, 5 T2B....Not feeling it today!!!

13

Jonathan
Bermudez

6:30 AM CrossFit

91 Reps

14

Private

5: 30 AM CrossFit

89 Reps

14

Jeff
Hough

5: 30 AM CrossFit

89 Reps

ad/singles

15

Alex
Matsuda

5: 30 AM CrossFit

68 Reps

16

Jason
Martin

4:30 PM CrossFit

63 Reps

17

Jeremy
Rigdon

4:30 PM CrossFit

59 Reps

53#kb, DU/singles, 95# bar

18

Raghavendra
Pendyala

6:30 AM CrossFit

8 Reps

19

Dave
Mosher

8:45 AM CrossFit

0 Reps

Female Clients

1

Krysta
Besser

8:45 AM CrossFit

98 Reps

2

Sarah
Holman

4:30 PM CrossFit

80 Reps

3

Dawna
Graham

11:30 AM CrossFit

72 Reps

4

Deb
Quitmeyer

4:30 PM CrossFit

66 Reps

Rx"d completed movements

5

Teresa
Morescalchi

8:45 AM CrossFit

148 Reps

su 26# V up

6

Piper
Huber

6:30 PM CrossFit

117 Reps

2xsu (so 16 kbs)

7

Rana
Schnaubelt

11:30 AM CrossFit

96 Reps

100 su(50du)

8

Nathalie
Mateer

5: 30 AM CrossFit

84 Reps

SUs, grn

9

Melissa
Griffin

4:30 PM CrossFit

70 Reps

10

Cheri
Lebrun

5: 30 AM CrossFit

69 Reps

11

Colette
Matsuda

5: 30 AM CrossFit

64 Reps

35#kb

12

Stephanie
Speros

6:30 PM CrossFit

51 Reps

13

Lisa
Romary

8:45 AM CrossFit

13 Reps