Public Whiteboard

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Components

Metcon

Shoulder Press

Behind neck push press

Metcon

Settings

Workout

Fri

Main WOD

A: GPP rope/DU/T2B

3 sets not for time of
1-2 rope climbs 20/15'
30-40 DUs
12-15 T2B

B: Metcon (3 Rounds for time)

3 sets each for times of

25/20 cal row
8 thusters 115/75
6 burpee over bar
Full effort
Rest 5 min b/t

Team training

A: Shoulder Press (Build to a 3 rep max in 15 min)

Shoulder Press

B: Behind neck push press (Build to a 3 rep max in 15 min)

Start and recover behind neck

C: Metcon (Time)

500m row
30 wall ball 25/16
25 T2B
20 HSPU
15 deadlift 275/195
10 burpee over bar
15 deadlift
20 HSPU
25 T2B
30 wall ball
500m row

24 min cap....scale as needed to finish

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

Whiteboard:

Friday, July 24, 2015

Male Clients

1

Robert
Ball

6:30 AM CrossFit

4:44

2

Les
Davis

8:45 AM CrossFit

5:21

3

Rich
Roskopf

8:45 AM CrossFit

5:47

4

John
Rogacki

11:30 AM CrossFit

5:49

bonked 3rd set

5

Chris
Bruscato

4:30 PM CrossFit

6:18

Ouch!

6

Scott
Boss

5: 30 AM CrossFit

6:30

3rd round meltdown. Thrusters were too heavy.

7

HP
Park

4:30 PM CrossFit

6:39

8

Private

4:30 PM CrossFit

7:14

9

Tim
Lichatowich

6:30 PM CrossFit

0:00

10

Private

11:30 AM CrossFit

5:32

11

Private

11:30 AM CrossFit

5:51

12

Bruce
Barnes

11:30 AM CrossFit

5:57

85#, then 75#

13

Fred
Peterson

8:45 AM CrossFit

6:18

14

Ken
Borst

6:30 AM CrossFit

6:48

1 @ 95#, 2 & 3 @ 105#

15

Ram
Hernandez

5: 30 AM CrossFit

7:04

85# thrusters

16

Jonathan
Bermudez

6:30 AM CrossFit

7:23

Female Clients

1

Christine
Ford

5: 30 AM CrossFit

5:48

2

Jaimee
Mayfield

6:30 PM CrossFit

6:21

3

Colette
Matsuda

5: 30 AM CrossFit

6:36

4

Rana
Schnaubelt

4:30 PM CrossFit

6:57

5

Dawna
Graham

11:30 AM CrossFit

7:03

6

Katie
HIlgemann

5: 30 AM CrossFit

6:04

7

Tiffany
Lindsay

6:30 AM CrossFit

6:30

55

8

Lindsay
Durfee

8:45 AM CrossFit

6:47

55lb

9

Stephanie
Noell

5: 30 AM CrossFit

6:53

20 cals every round, 40# thrusters

10

Julie
Peterson

8:45 AM CrossFit

7:08