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Components

Metcon

Shoulder Press

Behind the Neck Press

Metcon

Settings

Workout

Fri

Main WOD

A: Metcon (Time)

5 rounds for time of
500m row
400m run
20 burpees
Time cap 35 min

Team training

A: Shoulder Press (In 3 sets build to a max 3 rep)

Shoulder Press

B: Behind the Neck Press (In 3 sets from A, build to a 3 rep max)

Press from back rack.

C: Metcon (Time)

Do "A" from Main if time allows

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

Whiteboard:

Friday, July 31, 2015

Male Clients

1

Mike
Ford

6:30 AM CrossFit

33:44

20# vest- fun!

2

Dave
Anderson

6:30 AM CrossFit

26:22

3

Kevin
Putnam

6:30 AM CrossFit

27:11

4

Aaron
Johnston

11:30 AM CrossFit

27:34

5

HP
Park

4:30 PM CrossFit

28:06

6

Zander
Veith

5:30 Competition Class

29:10

7

Private

5: 30 AM CrossFit

30:01

8

Les
Davis

8:45 AM CrossFit

30:28

9

Fred
Peterson

8:45 AM CrossFit

31:09

10

Chris
Pearcey

8:45 AM CrossFit

31:12

Went 71.3213234% effort to save some for tomorrow.

11

Fahad
Al-Wetaid

5: 30 AM CrossFit

33:38

The 4:30 class will have fun with that one.

12

Robert
Ball

6:30 AM CrossFit

34:35

13

Jeremy
Rigdon

4:30 PM CrossFit

36:06

14

Scott
Boss

5: 30 AM CrossFit

26:30

10 burpees per round, comp tomorrow

15

Bruce
Barnes

11:30 AM CrossFit

31:45

scaled last 2 rnds burpees @ 15

16

Jonathan
Bermudez

6:30 AM CrossFit

32:41

17

Dave
Mosher

8:45 AM CrossFit

33:28

93 butpees

18

Sean
Weeks

11:30 AM CrossFit

34:30

scaled to 15 burpees aft first round.

19

Kent
Sayre

6:30 AM CrossFit

34:38

20

Jason
Martin

4:30 PM CrossFit

35:00

dnf (1 round burpees left)

Female Clients

1

Teresa
Morescalchi

5: 30 AM CrossFit

32:37

2

Christine
Ford

6:30 AM CrossFit

32:40

2

Rana
Schnaubelt

4:30 PM CrossFit

32:40

3

Anne
Shapira

8:45 AM CrossFit

33:04

4

Dawna
Graham

11:30 AM CrossFit

33:09

5

Karen
Mount

11:30 AM CrossFit

36:01

6

Julie
Peterson

8:45 AM CrossFit

36:15

Swb4

7

Kate
Kauffman

5: 30 AM CrossFit

31:06

Push-ups instead of burpees

8

Lisa
Romary

8:45 AM CrossFit

33:38

200 m run 2 rounds 15 burbies 3 rounds 10 burpies

9

Deb
Reser

4:30 PM CrossFit

35:01

minus 20 burpees...darn it

10

Beth
Poore

11:30 AM CrossFit

36:03

10 burpees / round after round 1

11

Stephanie
Noell

5: 30 AM CrossFit

37:05

had to finish