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Components

Push Press

Metcon

Metcon

Back Squat

Metcon

Settings

Workout

Tues

Warm-up

A:

Dynamic Effort/Speed:
Plyo Push up 4x3
*Mod: from knees or
on bench.

B: Push Press (Push Press (Clusters) 5.5.5 x 3 @ 65-75% (Add 5-10)

Push Press

Rest :20 bt clusters
Rest 3 mins between sets

C: Metcon (AMRAP - Rounds and Reps)

12min AMRAP

Run 200m

12 Thrusters 95/65

Thruster weight should be unbroken every set

Team training

A: Metcon (Time)

Team WOD
In pairs if M/F
25 Hang power cleans 155/105
30 Front squats
35 Synchro C2B
30 Synchro HSPU
25 cal AB
1 bar each for clean/squats
Can not move on until both are done
Next pair starts when pair ahead is done with the movement
For time

B : Back Squat (8.8.8 x 3 @ 50-55%)

Back Squat

C: Metcon (Time)

1.5 mile team run
Time is last runner

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

Whiteboard:

Tuesday, August 22, 2017

Male Clients

1

Bradley
O'Neal

6:45 PM CrossFit

3 x 15 @ 145 lbs

2

Adam
Michaud

6:30 AM CrossFit

3 x 15 @ 135 lbs

2

Joe
Vithayathil

9:00 AM CrossFit

3 x 15 @ 135 lbs

3

HP
Park

5:30 PM CrossFit

3 x 15 @ 125 lbs

3

Jeff
Hough

11:30 AM CrossFit

3 x 15 @ 125 lbs

3

Mikhail
Garibov

9:00 AM CrossFit

3 x 15 @ 125 lbs

4

Jason
Martin

4:30 PM CrossFit

3 x 15 @ 120 lbs

115, 105

4

Jeremy
Rigdon

4:30 PM CrossFit

3 x 15 @ 120 lbs

105, 115, 120

5

Bryce
egbert

6:45 PM CrossFit

3 x 15 @ 115 lbs

5

Hugo
Cerda jr

11:30 AM CrossFit

3 x 15 @ 115 lbs

5

Mathew
Warren

6:30 AM CrossFit

3 x 15 @ 115 lbs

6

Private

9:00 AM CrossFit

3 x 15 @ 110 lbs

7

Andy
Mount

4:30 PM CrossFit

3 x 15 @ 105 lbs

7

Rob
D'Angelo

4:30 PM CrossFit

3 x 15 @ 105 lbs

8

Chip
Ueltschey

6:45 PM CrossFit

3 x 15 @ 95 lbs

8

Dave
Mosher

9:00 AM CrossFit

3 x 15 @ 95 lbs

65, 85, 95

8

Fred
Peterson

5: 30 AM CrossFit

3 x 15 @ 95 lbs

8

Private

5: 30 AM CrossFit

3 x 15 @ 95 lbs

9

Tristan
Estridge

6:30 AM CrossFit

3 x 15 @ 75 lbs

10

Joseph
Easly

5:30 PM CrossFit

3 x 15 @ 65 lbs

11

TJ
O'Donnell

5: 30 AM CrossFit

3 x 15 @ 0 lbs

Female Clients

1

Anacaren
Gawlik

5: 30 AM CrossFit

3 x 15 @ 105 lbs

1

Haley
Bury

6:45 PM CrossFit

3 x 15 @ 105 lbs

2

Helen
Harder

5:30 PM CrossFit

3 x 15 @ 85 lbs

2

Private

6:45 PM CrossFit

3 x 15 @ 85 lbs

3

Elheese
Taylor

5: 30 AM CrossFit

3 x 15 @ 75 lbs

3

Kathy
Lohne

6:30 AM CrossFit

3 x 15 @ 75 lbs

4

Ava
Streater

5:30 PM CrossFit

3 x 15 @ 65 lbs

5

Anne
Shapira

9:00 AM CrossFit

3 x 15 @ 60 lbs

6

Anu
Balu

6:30 AM CrossFit

2 x 15 @ 70 lbs

1x15 @ 65

6

Alissa
Tseu

5:30 PM CrossFit

1 x 15 @ 55 lbs

6

Katelin
Turner

6:45 PM CrossFit

1 x 15 @ 95 lbs

85, 90, 95

6

Katie
Wurzbach-L ...

5: 30 AM CrossFit

1 x 15 @ 115 lbs

1x105, 1x110, 1x115

6

Michelle
Benes

11:30 AM CrossFit

1 x 15 @ 100 lbs

85,95,100

6

Su
Sparhawk

6:30 AM CrossFit

1 x 15 @ 95 lbs

75, 85, 95

6

Tracie
Miller

6:30 AM CrossFit

1 x 15 @ 95 lbs

75, 85, 95