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Components

Back Squat

Metcon

Back Squat

Metcon

Metcon

Settings

Workout

Fri

Main WOD

Back Squat (Establish a 1 RM in 20 min)

Back Squat

Metcon (Time)

4 rounds for time
600m run
20 burpee box jumps / step ups OK

Team training

Back Squat (Establish a 1RM in 20 min)

Back Squat

Metcon (Time)

4 rounds for time of
600m run
100m OH barbell carry - 155/105
20 burpee box jumps / step up OK

Accessory Work

Metcon (AMRAP - Rounds)

20m double KB walk lunges - 35/26
Rest 2 min
20 GHD sit ups w/medball 12/8
Rest 2 min
3 sets

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Whiteboard:

Friday, July 29, 2016

Male Clients

1

Rob
Boek

6:30 AM CrossFit

1 x 1 @ 405 lbs

attempted 427.5

2

Les
Davis

8:45 AM CrossFit

1 x 1 @ 345 lbs

3

Aaron
Johnston

4:30 PM CrossFit

1 x 1 @ 305 lbs

3

Todd
Findlay

4:30 PM CrossFit

1 x 1 @ 305 lbs

4

Chris
Pearcey

8:45 AM CrossFit

1 x 1 @ 300 lbs

BIG MILESTONE

5

Daniel
Thompson

5: 30 AM CrossFit

1 x 1 @ 295 lbs

bleh

5

Hugo
Cerda jr

8:45 AM CrossFit

1 x 1 @ 295 lbs

6

Cody
Koenig

6:30 AM CrossFit

1 x 1 @ 275 lbs

7

David
Benson

11:30 AM CrossFit

1 x 1 @ 250 lbs

7

Jonathan
Bermudez

5: 30 AM CrossFit

1 x 1 @ 250 lbs

8

Sean
Weeks

11:30 AM CrossFit

1 x 1 @ 245 lbs

Easy. Go for 260.

9

Scott
Vernon

11:30 AM CrossFit

1 x 1 @ 215 lbs

10

Private

8:45 AM CrossFit

1 x 1 @ 190 lbs

11

Jason
Martin

4:30 PM CrossFit

1 x 8 @ 185 lbs

light

11

Charles
Cummings

4:30 PM CrossFit

1 x 1 @ 185 lbs

11

Jens
Deppe

5: 30 AM CrossFit

1 x 1 @ 185 lbs

Failed #215and #210

12

Bill
Hoppe

8:45 AM CrossFit

1 x 1 @ 170 lbs

13

Jeremy
Parks

5: 30 AM CrossFit

1 x 1 @ 135 lbs

14

Chris
Kvamme

6:30 AM CrossFit

5 x 5 @ 95 lbs

first week back after 4 months break

Female Clients

1

Haley
Bury

6:45 PM CrossFit

1 x 1 @ 225 lbs

1

Katelin
Turner

8:45 AM CrossFit

1 x 1 @ 225 lbs

failed 240#

2

Alex
Newell

4:30 PM CrossFit

1 x 1 @ 220 lbs

3

Colette
Matsuda

5: 30 AM CrossFit

1 x 1 @ 215 lbs

3

miki
hipp

5:30 PM Competitive Cross...

1 x 1 @ 215 lbs

failed 235 twice

3

Sarah
vickers

4:30 PM CrossFit

1 x 1 @ 215 lbs

4

Beth
Poore

4:30 PM CrossFit

1 x 1 @ 210 lbs

5

Laura
Liu

6:30 AM CrossFit

1 x 1 @ 205 lbs

6

Tara
Whitcomb

6:30 AM CrossFit

1 x 1 @ 195 lbs

7

Krysta
Besser

8:45 AM CrossFit

1 x 1 @ 175 lbs

180 fail

8

Ali
Levy

6:30 AM CrossFit

1 x 1 @ 170 lbs

9

Anne
Shapira

8:45 AM CrossFit

1 x 1 @ 165 lbs

9

Cheri
Lebrun

5: 30 AM CrossFit

1 x 1 @ 165 lbs

10

Kate
Kauffman

5: 30 AM CrossFit

1 x 1 @ 155 lbs

10

Su
Sparhawk

6:30 AM CrossFit

1 x 1 @ 155 lbs

11

Julie
Peterson

11:30 AM CrossFit

1 x 1 @ 125 lbs