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Components

Seated DB press

Walking OH lunge

Back Squat

Rope Climb

Front Squat

Back Squat

Metcon

Settings

Workout

Tues

Main WOD

A: Seated DB press (3 x 8 AHAP w/good form ; rest 2 b/t)

Sitting on floor with legs out in front
Keep midline tight and press overhead and behind ears

B: Walking OH lunge (3 x 10m ( 1 length) 115/75 ; rest 2 b/t)

With barbell in OH position perform walking lunges

C: Back Squat (Build to a heavy 3 rep in 12 min)

Back Squat

D: Rope Climb (10 climbs for time 15' - 6 min cap)

Rope Climb

Team training

A: Front Squat (Build to a 3 rep @ 70% in 12 min)

Front Squat

B: Back Squat (Build to a 3 rep @ 70% in 10 min)

Back Squat

C: Metcon (Time)

For Time :
40 Wallballs 30/20
30’ HS Walk
30’ Front Rack lunge 135/95
30 Wallballs 30/20
30’ HS Walk
30’ Front Rack lunge 135/95
20 Wallballs 30/20
30’ HS Walk
30’ Front Rack lunge 135/95

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

Whiteboard:

Tuesday, August 04, 2015

Male Clients

1

Jeremy
Rigdon

4:30 PM CrossFit

3 x 8 @ 70 lbs

30+30, 30+30, 35+35

1

John
Rogacki

11:30 AM CrossFit

3 x 8 @ 70 lbs

2

Robert
Ball

4:30 PM CrossFit

3 x 8 @ 55 lbs

3

Fahad
Al-Wetaid

5: 30 AM CrossFit

3 x 8 @ 50 lbs

3 @ 35, 3 @ 45, 3 @ 50

4

Dave
Anderson

4:30 PM CrossFit

3 x 8 @ 45 lbs

30, 35, 45

4

Dean
Durfee

4:30 PM CrossFit

3 x 8 @ 45 lbs

30,35

4

Les
Davis

6:30 AM CrossFit

3 x 8 @ 45 lbs

4

Todd
Hinsch

8:45 AM CrossFit

3 x 8 @ 45 lbs

5

Andy
Mount

4:30 PM CrossFit

3 x 8 @ 35 lbs

5

Chris
Bruscato

4:30 PM CrossFit

3 x 8 @ 35 lbs

5

JP
Zbylut

5: 30 AM CrossFit

3 x 8 @ 35 lbs

5

Ken
Borst

11:30 AM CrossFit

3 x 8 @ 35 lbs

5

Tom
Holt

4:30 PM CrossFit

3 x 8 @ 35 lbs

6

Chris
Pearcey

6:30 AM CrossFit

3 x 8 @ 30 lbs

6

Jason
Martin

4:30 PM CrossFit

3 x 8 @ 30 lbs

6

Mathew
Warren

6:30 AM CrossFit

3 x 8 @ 30 lbs

Shoulder good after warm up.

7

Brian
Niepoky

5: 30 AM CrossFit

3 x 8 @ 25 lbs

25# per arm

7

Dave
Mosher

8:45 AM CrossFit

3 x 8 @ 25 lbs

7

Jonathan
Bermudez

8:45 AM CrossFit

3 x 8 @ 25 lbs

8

Scott
Boss

5: 30 AM CrossFit

3 x 8 @ 20 lbs

post comp shoulders

Female Clients

1

Lindsay
Durfee

4:30 PM CrossFit

3 x 8 @ 25 lbs

2

Melissa
Griffin

6:30 PM CrossFit

3 x 8 @ 20 lbs

2

Rana
Schnaubelt

4:30 PM CrossFit

3 x 8 @ 20 lbs

First set at 25

2

Tiffany
Lindsay

6:30 AM CrossFit

3 x 8 @ 20 lbs

3

Andrea
Samudio

5: 30 AM CrossFit

3 x 8 @ 15 lbs

3

Anne
Shapira

8:45 AM CrossFit

3 x 8 @ 15 lbs

3

Cheri
Lebrun

5: 30 AM CrossFit

3 x 8 @ 15 lbs

3

Karey
Miles

4:30 PM CrossFit

3 x 8 @ 15 lbs

taking it "light" today

3

Kate
Kauffman

5: 30 AM CrossFit

3 x 8 @ 15 lbs

3

Nathalie
Mateer

5: 30 AM CrossFit

3 x 8 @ 15 lbs

4

Lisa
Romary

8:45 AM CrossFit

3 x 8 @ 12 lbs

4

Teresa
Morescalchi

5: 30 AM CrossFit

3 x 8 @ 12 lbs

5

Julie
Peterson

11:30 AM CrossFit

2 x 8 @ 15 lbs

1x20lb