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Components

Bench Press

Metcon

Metcon

Metcon

Metcon

Metcon

Metcon

Settings

Workout

Wed

Main WOD

Bench Press (Establish a 1RM in 15-20 min)

Bench Press

Metcon (AMRAP - Rounds and Reps)

AMRAP 5 of
5 strict pull ups
5 ring dips / bar dips

Metcon (AMRAP - Rounds and Reps)

AMRAP 5 of
10 box jump over
5 power snatch 115/75

Team training

Metcon (AMRAP - Rounds and Reps)

AMRAP 6 of
5 power snatch 135/95
5 C2B pull up

Metcon (AMRAP - Rounds and Reps)

AMRAP 6 of
5 deadlift 315/255
25 DUs

Metcon (Weight)

200m OH barbell carry x 3
Men - 135
Ladies - 95
Add weight/distance if you go UB

Accessory Work

Metcon (AMRAP - Rounds)

EMOM 20 of
Odd- 5 strict chin ups / weighted
Even- 5 DB push press @ 31X1

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Whiteboard:

Wednesday, July 27, 2016

Male Clients

1

Zander
Veith

6:45 PM CrossFit

1 x 1 @ 275 lbs

2

Joe
Rayburn

6:45 PM CrossFit

1 x 1 @ 265 lbs

3

Jason
Roraback

4:30 PM CrossFit

1 x 1 @ 260 lbs

3

Sean
Weeks

11:30 AM CrossFit

1 x 1 @ 260 lbs

4

Andrew
Yancy

5:30 PM CrossFit

1 x 1 @ 245 lbs

4

Todd
Findlay

5: 30 AM CrossFit

1 x 1 @ 245 lbs

4

Tom
Holt

4:30 PM CrossFit

1 x 1 @ 245 lbs

5

David
Benson

11:30 AM CrossFit

1 x 1 @ 240 lbs

6

Aaron
Johnston

11:30 AM CrossFit

1 x 1 @ 235 lbs

failed 255

6

DAVE
RASMUSSEN

11:30 AM CrossFit

1 x 1 @ 235 lbs

6

David
Fisher

5: 30 AM CrossFit

1 x 1 @ 235 lbs

7

Adam
Michaud

6:30 AM CrossFit

1 x 1 @ 225 lbs

8

Jason
Martin

4:30 PM CrossFit

1 x 1 @ 220 lbs

failed 225

9

Drew
Rivera

11:30 AM CrossFit

1 x 1 @ 215 lbs

10

Fred
Peterson

4:30 PM CrossFit

1 x 1 @ 210 lbs

failed 225 - next time, biach

11

John
Rogacki

11:30 AM CrossFit

1 x 1 @ 205 lbs

got 230 with spot, then 220 with spot. Try 220 first next time. T...

11

Ken
Borst

11:30 AM CrossFit

1 x 1 @ 205 lbs

12

Cody
Koenig

5:30 PM CrossFit

1 x 1 @ 195 lbs

12

Nolan
Fisk

11:30 AM CrossFit

1 x 1 @ 195 lbs

12

Scott
Boss

5: 30 AM CrossFit

1 x 1 @ 195 lbs

13

Charles
Cummings

5:30 PM CrossFit

1 x 1 @ 185 lbs

13

Chris
Pearcey

6:30 AM CrossFit

1 x 1 @ 185 lbs

Not feeling it all today

13

Private

4:30 PM CrossFit

1 x 1 @ 185 lbs

13

Private

8:45 AM CrossFit

1 x 1 @ 185 lbs

14

Daniel
Thompson

8:45 AM CrossFit

1 x 1 @ 175 lbs

15

Jonathan
Bermudez

8:45 AM CrossFit

1 x 1 @ 170 lbs

2-failed 175#

16

Jens
Deppe

5: 30 AM CrossFit

1 x 1 @ 165 lbs

17

Bill
Hoppe

8:45 AM CrossFit

1 x 1 @ 145 lbs

18

George
Balderrama

6:45 PM CrossFit

1 x 1 @ 140 lbs

19

Bruce
Barnes

11:30 AM CrossFit

4 x 5 @ 125 lbs

Light and reps

19

Alex
Matsuda

5: 30 AM CrossFit

1 x 1 @ 125 lbs

19

Dave
Mosher

8:45 AM CrossFit

1 x 1 @ 125 lbs

failed at 130

19

Sudhir
menon

8:45 AM CrossFit

1 x 1 @ 125 lbs

Female Clients

1

Beth
Poore

11:30 AM CrossFit

1 x 1 @ 145 lbs

Failed 155#

1

Colette
Matsuda

5: 30 AM CrossFit

1 x 1 @ 145 lbs

2

Haley
Bury

5: 30 AM CrossFit

1 x 1 @ 140 lbs

2

Katie
Wurzbach-L ...

5: 30 AM CrossFit

1 x 1 @ 140 lbs

3

miki
hipp

6:45 PM CrossFit

1 x 1 @ 135 lbs

3

Rana
Schnaubelt

11:30 AM CrossFit

1 x 1 @ 135 lbs

4

Katie
HIlgemann

5: 30 AM CrossFit

1 x 1 @ 125 lbs

5

Julie
Peterson

11:30 AM CrossFit

1 x 1 @ 122.5 lbs

6

Casey
Pierson

5:30 PM CrossFit

1 x 1 @ 115 lbs

7

Dawna
Graham

11:30 AM CrossFit

1 x 1 @ 110 lbs

7

Sarah
vickers

5:30 PM CrossFit

1 x 1 @ 110 lbs

8

Ali
Levy

6:30 AM CrossFit

1 x 1 @ 105 lbs

8

Lindsay
Durfee

8:45 AM CrossFit

1 x 1 @ 105 lbs

8

Nathalie
Mateer

5: 30 AM CrossFit

1 x 1 @ 105 lbs

9

Alex
Newell

6:45 PM CrossFit

1 x 1 @ 100 lbs

10

Krysta
Besser

4:30 PM CrossFit

1 x 1 @ 97.5 lbs

11

Shannon
Wiltz

8:45 AM CrossFit

1 x 1 @ 95 lbs

11

Su
Sparhawk

6:30 AM CrossFit

1 x 1 @ 95 lbs

11

Tara
Whitcomb

6:30 AM CrossFit

1 x 1 @ 95 lbs

12

Lisa
Romary

8:45 AM CrossFit

1 x 1 @ 92.5 lbs

13

Chelsea
Kilway

5:30 PM CrossFit

1 x 1 @ 90 lbs

14

Anne
Shapira

8:45 AM CrossFit

1 x 1 @ 85 lbs

14

Kaco
Newbury

5: 30 AM CrossFit

1 x 1 @ 85 lbs

15

Teresa
Morescalchi

5: 30 AM CrossFit

1 x 1 @ 75 lbs

Failed 85#