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Components

Back Squat

Metcon

2-Position Snatch

Metcon

Settings

Workout

Mon

Main WOD

Back Squat (3 x 5 w/ 3s pause , add 10# from last)

Back Squat

Metcon (Distance)

300m row @ 85%
Rest 2 min
4 sets

Metcon (No Measure)

In time remaining work on the following skills....
MU / bar MU
DUs
BF / kip pull up

Team training

2-Position Snatch (EMOM 10 x 1 rep @ 65-70%)

Metcon (5 Rounds for time)

5 sets each for times of
20/15 cal AB
15 TTB (or max UB)
Rest 4 min

Metcon (No Measure)

Skill work

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

Whiteboard:

Monday, August 08, 2016

Male Clients

1

Aaron
Johnston

11:30 AM CrossFit

3 x 5 @ 195 lbs

1

Dave
Anderson

4:30 PM CrossFit

3 x 5 @ 195 lbs

1

DAVE
RASMUSSEN

5:30 PM CrossFit

3 x 5 @ 195 lbs

1

Rich
Roskopf

11:30 AM CrossFit

3 x 5 @ 195 lbs

2

David
Fisher

5: 30 AM CrossFit

1 x 5 @ 185 lbs

2

Les
Davis

6:30 AM CrossFit

1 x 5 @ 185 lbs

3

Daniel
Thompson

8:45 AM CrossFit

3 x 5 @ 175 lbs

3

John
Rogacki

11:30 AM CrossFit

1 x 5 @ 175 lbs

155/165/175

4

Chris
Pearcey

6:30 AM CrossFit

3 x 5 @ 165 lbs

4

Scott
Boss

6:45 PM CrossFit

3 x 5 @ 165 lbs

4

Jason
Martin

4:30 PM CrossFit

1 x 5 @ 165 lbs

2x5@155

4

Jeremy
Rigdon

4:30 PM CrossFit

1 x 5 @ 165 lbs

155, 155, 165

4

Jeremy
Taylor

11:30 AM CrossFit

1 x 5 @ 165 lbs

5

Brian
Niepoky

11:30 AM CrossFit

1 x 5 @ 155 lbs

5

Private

4:30 PM CrossFit

1 x 5 @ 155 lbs

5

Tom
Holt

5:30 PM CrossFit

1 x 5 @ 155 lbs

6

Bruce
Barnes

4:30 PM CrossFit

3 x 5 @ 145 lbs

6

Mathew
Warren

6:30 AM CrossFit

3 x 5 @ 145 lbs

6

Jens
Deppe

8:45 AM CrossFit

1 x 5 @ 145 lbs

7

Private

4:30 PM CrossFit

3 x 5 @ 135 lbs

8

Private

5:30 PM CrossFit

3 x 5 @ 125 lbs

8

Matthew
Zola

11:30 AM CrossFit

3 x 5 @ 125 lbs

8

Paul
Schopp

6:45 PM CrossFit

3 x 5 @ 125 lbs

9

Bill
Hoppe

6:30 AM CrossFit

3 x 5 @ 120 lbs

10

Ken
Borst

5: 30 AM CrossFit

1 x 5 @ 115 lbs

11

Dave
Mosher

8:45 AM CrossFit

3 x 5 @ 105 lbs

11

Private

8:45 AM CrossFit

2 x 5 @ 105 lbs

11

Joe
Langella

5:30 PM CrossFit

1 x 5 @ 105 lbs

12

Kush
Pathak

5:30 PM CrossFit

3 x 5 @ 95 lbs

Female Clients

1

Tara
Whitcomb

6:30 AM CrossFit

1 x 5 @ 155 lbs

5sets of 3reps to 3 one thousand second holds

2

Colette
Matsuda

5: 30 AM CrossFit

2 x 5 @ 135 lbs

1@125

2

Katie
Wurzbach-L ...

5: 30 AM CrossFit

2 x 5 @ 135 lbs

1x125, 2x135

3

Haley
Bury

6:45 PM CrossFit

3 x 5 @ 130 lbs

3

Katelin
Turner

6:45 PM CrossFit

3 x 5 @ 130 lbs

4

Sarah
vickers

4:30 PM CrossFit

3 x 5 @ 125 lbs

5

Rana
Schnaubelt

4:30 PM CrossFit

3 x 5 @ 115 lbs

6

Private

6:45 PM CrossFit

3 x 5 @ 110 lbs

7

Alison
Kirby

4:30 PM CrossFit

3 x 5 @ 105 lbs

7

Beth
Poore

5:30 PM CrossFit

3 x 5 @ 105 lbs

7

Casey
Pierson

5:30 PM CrossFit

3 x 5 @ 105 lbs

7

Chantell
Fukumae

6:45 PM CrossFit

3 x 5 @ 105 lbs

7

Dawna
Graham

11:30 AM CrossFit

3 x 5 @ 105 lbs

7

Sarah
Allgood

4:30 PM CrossFit

3 x 5 @ 105 lbs

A2G = ass to grass!!!

7

Sarah
Holman

4:30 PM CrossFit

3 x 5 @ 105 lbs

8

Teresa
Morescalchi

5: 30 AM CrossFit

3 x 5 @ 95 lbs

8

Ali
Levy

6:45 PM CrossFit

1 x 5 @ 95 lbs

9

Piper
Huber

6:45 PM CrossFit

3 x 5 @ 85 lbs

9

Lisa
Romary

8:45 AM CrossFit

1 x 5 @ 85 lbs

1x5 at 105

10

Chelsea
Kilway

5:30 PM CrossFit

1 x 5 @ 75 lbs

10

Tomi
Schopp

6:45 PM CrossFit

1 x 5 @ 75 lbs

11

Sasha
DeSilva

8:45 AM CrossFit

5 x 3 @ 155 lbs