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Components

Metcon

Metcon

Snatch Balance

HSPU / ring dip EMOM

Deadlift box jump

Settings

Workout

Wed

Main WOD

A: Metcon (Time)

21-15 9 of
Dead lift 275/205
Box jump 30/24

B: Metcon (AMRAP - Rounds)

"Death by".....
Muscle up or 2:1 C2B pull up / pull up
Perform 1 rep on min 1 , 2 reps on min 2, etc until you can no longer get reps needed in that min

Team training

A: Snatch Balance (Build to a 2 rep @ 75% of snatch)

Snatch Balance

B: HSPU / ring dip EMOM (10 min alt )

Alternating minutes of
5 HSPU
8 Ring dips
Strict is preferred, kip if failing

C: Deadlift box jump (Time)

21-15 9 of
Dead lift 275/205
Box jump 30/24

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

Whiteboard:

Wednesday, August 05, 2015

Male Clients

1

Chad
Judy

4:30 PM CrossFit

4:18

2

Joey
King

8:45 AM CrossFit

4:51

3

Les
Davis

8:45 AM CrossFit

5:31

4

Aaron
Johnston

4:30 PM CrossFit

5:47

5

Private

5:30 Competition Class

6:39

6

Dean
Durfee

5: 30 AM CrossFit

6:46

7

Andy
Mount

11:30 AM CrossFit

6:59

8

John
Rogacki

11:30 AM CrossFit

7:09

solo on Thursday

9

Joe
Vithayathil

11:30 AM CrossFit

7:35

10

Mike
Ford

6:30 AM CrossFit

7:58

11

Dave
Anderson

4:30 PM CrossFit

8:57

12

Robert
Ball

6:30 AM CrossFit

9:18

13

Fahad
Al-Wetaid

5: 30 AM CrossFit

5:31

70# KB for DL 30in box

14

Bruce
Barnes

4:30 PM CrossFit

5:39

light 185#, 24" bx

15

Private

4:30 PM CrossFit

6:09

16

Jordyn
Low

5: 30 AM CrossFit

6:22

145

17

Rob
D'Angelo

4:30 PM CrossFit

6:32

225#; 30sec wait on box

18

Todd
Hinsch

4:30 PM CrossFit

6:33

225# 24in box

19

JP
Zbylut

5: 30 AM CrossFit

6:51

185, 24" Getting back into it.

20

Dave
Mosher

8:45 AM CrossFit

6:58

175# 18" box jump

20

Private

11:30 AM CrossFit

6:58

21

Rich
Roskopf

11:30 AM CrossFit

7:24

225# DL

22

Brian
Niepoky

5: 30 AM CrossFit

8:18

185# and 24" box

23

Sam
Rayburn

6:30 PM CrossFit

8:21

245lb

24

Kevin
Putnam

6:30 AM CrossFit

8:27

245 dl

25

Chris
Pearcey

11:30 AM CrossFit

8:49

225#, 30 inch

26

Jonathan
Bermudez

11:30 AM CrossFit

8:59

245# DL

27

Adam
Michaud

4:30 PM CrossFit

9:02

245#

28

Jeff
Hough

5: 30 AM CrossFit

9:11

21@275/15&9@225 24" box

29

Jason
Martin

4:30 PM CrossFit

9:18

205dl / rx (30)box

30

Jeremy
Rigdon

4:30 PM CrossFit

9:31

#205

31

Drake
McKenzie

4:30 PM CrossFit

9:45

@245

Female Clients

1

Andrea
Samudio

4:30 PM CrossFit

5:47

125lbs rx bx

2

Lindsay
Durfee

4:30 PM CrossFit

6:00

135# 20in

3

Anne
Shapira

8:45 AM CrossFit

6:10

125 lb Deadlifts 20in box

4

Deb
Quitmeyer

6:30 PM CrossFit

6:21

175#DL 24"step post ankle work

5

Lisa
Romary

8:45 AM CrossFit

6:30

105 lbs box jumps and steps

6

Sarah
Holman

4:30 PM CrossFit

6:32

165# DL; 24in box

7

Krysta
Besser

8:45 AM CrossFit

7:06

24", 175#

8

Melissa
Griffin

6:30 PM CrossFit

7:14

155#, 24"

9

Haley
Bury

6:30 PM CrossFit

7:19

135 lbs. 24 in.

10

Julie
Peterson

11:30 AM CrossFit

7:35

95#

11

Nathalie
Mateer

5: 30 AM CrossFit

8:17

135#/20

12

Private

6:30 PM CrossFit

8:27

13

Elizabeth
Moreno

11:30 AM CrossFit

8:30

115lb

14

Private

8:45 AM CrossFit

8:40

15

Stephanie
Noell

5: 30 AM CrossFit

9:50

135, 20"

16

Rana
Schnaubelt

6:30 AM CrossFit

10:30

#185 but didnot do the last 9 DL, back bothered me.

17

Tiffany
Lindsay

6:30 AM CrossFit

11:45

125#