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Components

Metcon

Muscle-ups

Settings

Workout

Wed

Main WOD

Metcon (5 Rounds for time)

Every 7 min for 35 min
800m run
15 bench press UB - AHAP
Plan on 90s of rest

Muscle-ups (3 x max reps ; rest 4 min b/t)

Muscle-ups

Comp class mandatory
All others optional

Accessory Work

Metcon (No Measure)

12 min at easy pace
12 push ups @ 31X1
12 GHD sit ups
12 cal AB

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

Whiteboard:

Wednesday, August 17, 2016

Male Clients

1

Chad
Judy

5:30 PM CrossFit

16:50

135#

2

John
Rogacki

11:30 AM CrossFit

17:35

95#

3

Mathew
Warren

6:30 AM CrossFit

18:55

95# all ub Add weight next time for Xx15

4

Aaron
Johnston

4:30 PM CrossFit

19:15

135 x 3. 145x2

5

Fred
Peterson

11:30 AM CrossFit

19:17

95ub all rds

6

Andy
Lowrey

5:30 PM CrossFit

20:51

135,135,135,115,135

7

Les
Davis

8:45 AM CrossFit

21:04

135#

8

Ken
Borst

11:30 AM CrossFit

21:55

9

Jens
Deppe

11:30 AM CrossFit

21:59

1st #95 all the rest #85

10

Andy
Mount

5: 30 AM CrossFit

22:47

#125

11

Tom
Holt

4:30 PM CrossFit

22:56

115

12

Sean
Weeks

11:30 AM CrossFit

23:10

Go 125 next time

13

Zander
Veith

5:30 PM CrossFit

23:15

155#: 4:30-4:50 per rd

14

Dean
Durfee

5:30 PM CrossFit

24:16

165

15

Scott
Vernon

11:30 AM CrossFit

24:19

16

Jonathan
Bermudez

5: 30 AM CrossFit

24:24

125#

17

Jeremy
Rigdon

4:30 PM CrossFit

26:07

105#

18

David
Fisher

5: 30 AM CrossFit

28:06

Oops messed up how I recorded the time

19

Dave
Mosher

8:45 AM CrossFit

21:18

75# row

20

Connor
Warren

6:30 AM CrossFit

25:07

45 press

21

Paul
Schopp

5:30 PM CrossFit

25:44

22

Brian
Niepoky

5: 30 AM CrossFit

26:00

23

Bill
Hoppe

8:45 AM CrossFit

27:00

95#, row 32:35

24

Private

5: 30 AM CrossFit

0:00

24

Kush
Pathak

5:30 PM CrossFit

0:00

95 lbs on bench, scaled to 400m on last 2 runs

Female Clients

1

Hayley
Gooding

5:30 PM CrossFit

20:39

95#

2

Katie
Wurzbach-L ...

5: 30 AM CrossFit

22:37

#95 x 1, #85 x 4

3

Anne
Shapira

8:45 AM CrossFit

24:29

50lb

4

Lindsay
Durfee

8:45 AM CrossFit

24:35

65#

5

Haley
Bury

5: 30 AM CrossFit

25:39

95 lbs UB

6

Tara
Whitcomb

6:30 AM CrossFit

28:45

55lbs bp x15 rep last 2 rounds 35lbs bp

7

Teresa
Morescalchi

5: 30 AM CrossFit

28:48

55# BP

8

Colette
Matsuda

5: 30 AM CrossFit

29:35

4@85#, 1@95# all UB

9

Lisa
Romary

8:45 AM CrossFit

20:43

10

Jordan
Peterson

5:30 PM CrossFit

21:41

65#

11

Kindra
Veith

5:30 PM CrossFit

25:29

85#, broke 4th & 5th set

12

Rana
Schnaubelt

4:30 PM CrossFit

25:55

4rds#85, 5th rd#75. Broke up the 5th rd

13

Sarah
Holman

11:30 AM CrossFit

27:10

85-75# all UB except set 4

14

Kathy
Lohne

8:45 AM CrossFit

29:55

55#×2 65#×3