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Components

Squat Clean Thruster

Back Squat

Front Squat

Back Squat

Metcon

Settings

Workout

Tues

Main WOD

A: Muscle up / DUs

Work on transitions and full MU
Work on UB sets - challenging

B: Squat Clean Thruster (EMOM 10 x 3 reps , build over sets)

Squat Clean Thruster

C: Back Squat (Build to a 1 RM "Conga" style - 15 min)

Back Squat

Team training

A: Front Squat (Build to a heavy 3 rep for today)

Front Squat

B: Back Squat (4 x 5 @ FS weight)

Back Squat

C: Metcon (Time)

For time
21-15-9
Thrusters - 95/65
Russian KBS - 70/53
Calories on Rower

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

Whiteboard:

Tuesday, July 21, 2015

Male Clients

1

Robert
Ball

11:30 AM CrossFit

1 x 3 @ 185 lbs

2

Thomas
Arm

6:30 PM CrossFit

2 x 3 @ 175 lbs

Start @ 135, build by 10lb every two sets

2

Mike
Ford

4:30 PM CrossFit

1 x 3 @ 175 lbs

135-175

3

Tom
Holt

4:30 PM CrossFit

1 x 3 @ 165 lbs

2@135 2@145 3@155 3@165

4

Dean
Durfee

4:30 PM CrossFit

1 x 3 @ 160 lbs

115 x3, 135 x 3, 155 x3, 160 x1

5

Private

4:30 PM CrossFit

1 x 3 @ 145 lbs

5

Scott
Boss

5: 30 AM CrossFit

1 x 3 @ 145 lbs

95x2, 105x2, 115x2,125x3, 145

6

Joe
Vithayathil

11:30 AM CrossFit

1 x 3 @ 135 lbs

7

Private

11:30 AM CrossFit

1 x 3 @ 130 lbs

8

Fred
Peterson

4:30 PM CrossFit

1 x 3 @ 125 lbs

8

Ken
Borst

11:30 AM CrossFit

1 x 3 @ 125 lbs

9

Adam
Michaud

4:30 PM CrossFit

1 x 3 @ 115 lbs

9

John
Rogacki

6:30 AM CrossFit

1 x 3 @ 115 lbs

9

Mathew
Warren

5: 30 AM CrossFit

1 x 3 @ 115 lbs

Right shoulder sore

10

Raghavendra
Pendyala

6:30 AM CrossFit

10 x 3 @ 105 lbs

10 minutes

10

Private

5: 30 AM CrossFit

1 x 3 @ 105 lbs

11

Chris
Pearcey

8:45 AM CrossFit

10 x 3 @ 95 lbs

11

Dave
Mosher

8:45 AM CrossFit

4 x 3 @ 95 lbs

6 at 85

11

Jonathan
Bermudez

8:45 AM CrossFit

1 x 3 @ 95 lbs

worked up to 95#, started at 75#

12

Private

11:30 AM CrossFit

10 x 3 @ 75 lbs

13

Sudhir
menon

4:30 PM CrossFit

1 x 3 @ 70 lbs

14

Jordyn
Low

5: 30 AM CrossFit

1 x 3 @ 65 lbs

15

Tim
Lichatowich

4:30 PM CrossFit

10 x 3 @ 0 lbs

6 @ 115 4 @ 155

Female Clients

1

Christine
Ford

11:30 AM CrossFit

1 x 3 @ 115 lbs

95x1 100x2, 105x3,110x2,115x2

2

Colette
Matsuda

5: 30 AM CrossFit

1 x 3 @ 105 lbs

2

Haley
Bury

6:30 PM CrossFit

1 x 3 @ 105 lbs

85, 85, 85, 95, 95, 95, 95, 95, 95, 105

3

Dawna
Graham

4:30 PM CrossFit

1 x 3 @ 90 lbs

3

Rana
Schnaubelt

4:30 PM CrossFit

1 x 3 @ 90 lbs

90(4),85(2),75(2),65(2)

4

Katie
HIlgemann

5: 30 AM CrossFit

1 x 3 @ 85 lbs

4

Nathalie
Mateer

5: 30 AM CrossFit

1 x 3 @ 85 lbs

1@55,3@65,4@75,2@85

5

Cheri
Lebrun

5: 30 AM CrossFit

1 x 3 @ 75 lbs

2@55, 5@65, 3@75

6

Deb
Quitmeyer

6:30 PM CrossFit

1 x 3 @ 65 lbs

my thrusters are weak

6

Julie
Peterson

11:30 AM CrossFit

1 x 3 @ 65 lbs

3@45, 2@55,2@60,3@65.

6

Teresa
Morescalchi

5: 30 AM CrossFit

1 x 3 @ 65 lbs

55,60 last 2@65

7

Deb
Reser

4:30 PM CrossFit

10 x 3 @ 55 lbs

7

Anne
Shapira

8:45 AM CrossFit

1 x 3 @ 55 lbs

8

Lisa
Romary

8:45 AM CrossFit

10 x 3 @ 45 lbs

9

Stephanie
Noell

5: 30 AM CrossFit

1 x 3 @ 40 lbs