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Components

Beast Builder

Deadlift

Meter Maid

Settings

Workout

7/17/19

Weightlifting

Beast Builder (53% of 1RM)

On the Minute x 7:
Min #1 - 7 Hang Squat Cleans + 1 Push Jerk
Min #2 - 6 Hang Squat Cleans + 2 Push Jerk
Min #3 - 5 Hang Squat Cleans + 3 Push Jerks
Min #4 - 4 Hang Squat Cleans + 4 Push Jerks
Min #5 - 3 Hang Squat Cleans + 5 Push Jerks
Min #6 - 2 Hang Squat Cleans + 6 Push Jerks
Min #7 - 1 Hang Squat Clean + 7 Push Jerks

Deadlift (1x20)

Deadlift

A 20-rep for the day as a gauge on where we are with our higher repetition capacity. This will be a benchmark we will re-test at the end of the cycle. This is planned here, in week 3, after a handful of sessions allowing to gain some awareness of where this number could be.

Warm-up (one set at each percentage, using estimated 1RM):
7 Reps @ 40%
5 Reps @ 50%
3 Reps @ 55%
3 Reps @ Target Weight (~55-65%)

Metcon

Meter Maid (Time)

For Time:
200m Run, 27 Wallballs, 27 Box Jumps
200m Run, 21 Wallballs, 21 Box Jumps
200m Run, 15 Wallballs, 15 Box Jumps
200m Run, 9 Wallballs, 9 Box Jumps

Wallball - 20/14#
Box Jump - 24"/20"

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

Whiteboard:

Wednesday, July 17, 2019

Male Clients

1

Kyle
Baker

5:30 AM CrossFit

7 x 1 @ 155 lbs

2

Hap
Clayton

9:30 AM CrossFit

7 x 1 @ 125 lbs

3

Brent
Miller

5:30 PM CrossFit

7 x 1 @ 115 lbs

3

Dane
Sonnenberg

5:30 PM CrossFit

7 x 1 @ 115 lbs

3

Danny
Eckard

6:30 AM CrossFit

7 x 1 @ 115 lbs

3

Eric
Olinger

12:00 PM CrossFit

7 x 1 @ 115 lbs

3

Jason
Leach

12:00 PM CrossFit

7 x 1 @ 115 lbs

3

Ryan
Snitker

4:00 PM CrossFit

7 x 1 @ 115 lbs

4

Todd
Mehrmann

4:00 PM CrossFit

7 x 1 @ 105 lbs

4

wesley
wilson

4:00 PM CrossFit

7 x 1 @ 105 lbs

5

Al
Moody

5:30 AM CrossFit

7 x 1 @ 95 lbs

5

Bob
Swadley

6:30 AM CrossFit

7 x 1 @ 95 lbs

5

Daniel
Leatherman

5:30 PM CrossFit

7 x 1 @ 95 lbs

hang clean, no squat

5

Jordan
Calhoun

5:30 AM CrossFit

7 x 1 @ 95 lbs

5

Neil
Glezen

4:00 PM CrossFit

7 x 1 @ 95 lbs

5

Stephen
Kent

5:30 AM CrossFit

7 x 1 @ 95 lbs

6

Joey
Hager

5:30 AM CrossFit

7 x 1 @ 85 lbs

6

Mike
Alfred

4:00 PM CrossFit

7 x 1 @ 85 lbs

7

Ken
Buckstad

5:30 AM CrossFit

7 x 1 @ 75 lbs

7

Robert
Johnson

5:30 PM CrossFit

7 x 1 @ 75 lbs

7

Scott
Buckstad

5:30 AM CrossFit

7 x 1 @ 75 lbs

8

Bernard
Tripp

6:30 AM CrossFit

7 x 1 @ 65 lbs

8

Brad
Topper

5:30 PM CrossFit

7 x 1 @ 65 lbs

8

Jim
Tuttle

6:30 AM CrossFit

7 x 1 @ 65 lbs

8

mike
simmer

5:30 PM CrossFit

7 x 1 @ 65 lbs

8

Noah
Pinto

9:30 AM CrossFit

7 x 1 @ 65 lbs

8

Paul
Rafferty

5:30 AM CrossFit

7 x 1 @ 65 lbs

9

Chris
Serencsa

5:30 PM CrossFit

7 x 1 @ 55 lbs

10

Aron
Gibson

4:00 PM CrossFit

7 x 1 @ 35 lbs

Female Clients

1

Cambell
Vander Haar

12:00 PM CrossFit

7 x 1 @ 105 lbs

2

Jenn
Warcola

8:30AM CrossFit Class

7 x 1 @ 85 lbs

2

Jill
Olinger

6:30 PM CrossFit

7 x 1 @ 85 lbs

3

Mary
Mason

6:30 AM CrossFit

7 x 1 @ 75 lbs

3

Miranda
Morales

9:30 AM CrossFit

7 x 1 @ 75 lbs

4

Katie
Tuttle

4:00 PM CrossFit

7 x 1 @ 70 lbs

5

Jennifer
Taylor

4:00 PM CrossFit

7 x 1 @ 65 lbs

5

JULIA
SILVA

9:30 AM CrossFit

7 x 1 @ 65 lbs

5

Rebecca
Karner

4:00 PM CrossFit

7 x 1 @ 65 lbs

6

Emma
Mason

6:30 AM CrossFit

7 x 1 @ 60 lbs

7

chelsea
snitker

4:00 PM CrossFit

7 x 1 @ 55 lbs

7

Jacki
Collins

4:00 PM CrossFit

7 x 1 @ 55 lbs

7

Marissa
Hager

5:30 AM CrossFit

7 x 1 @ 55 lbs

7

Rhonda
Halford

6:30 AM CrossFit

7 x 1 @ 55 lbs

7

Shannon
Fichter

5:30 PM CrossFit

7 x 1 @ 55 lbs