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Components

Deadlift

Glute-Ham Raises

Metcon

Back Squat

Walking OH lunge

Metcon

Settings

Workout

Mon

Main WOD

A: Deadlift (5 x 8 @ 60% max , rest 2 b/t)

Deadlift

B: Glute-Ham Raises (3 x 8 - 12 with partner from floor)

Glute-Ham Raises

C: Metcon (Time)

30-20-10 of
KB swing 53/35
Box jumps 24/20

Team training

A: Back Squat (Complete reps as follows)

Back Squat

5 x 70% , 4 x 75% , 3 x 80% , 2 x 90%
1 x max, AMRAP 75% (1 breath at top)
Rest 2-3 b/t

B: Walking OH lunge (10m x 3 ; AHAP w/o breaking)

With barbell in OH position perform walking lunges

C: Metcon (Time)

50 - 35 - 20 of
Row cals
DUs
T2B

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

Whiteboard:

Monday, August 24, 2015

Male Clients

1

Eric
Logue

4:30 PM CrossFit

5 x 8 @ 315 lbs

2

Les
Davis

8:45 AM CrossFit

5 x 8 @ 275 lbs

2

Robert
Ball

11:30 AM CrossFit

5 x 8 @ 275 lbs

3

John
Floersch

6:30 PM CrossFit

5 x 8 @ 265 lbs

4

John
Rogacki

11:30 AM CrossFit

5 x 8 @ 260 lbs

5

Andy
Mount

4:30 PM CrossFit

5 x 8 @ 255 lbs

5

Dave
Anderson

4:30 PM CrossFit

5 x 8 @ 255 lbs

5

Dean
Durfee

4:30 PM CrossFit

5 x 8 @ 255 lbs

5

Jeff
Hough

5: 30 AM CrossFit

5 x 8 @ 255 lbs

5

Ken
Borst

8:45 AM CrossFit

5 x 8 @ 255 lbs

5

Mathew
Warren

5: 30 AM CrossFit

5 x 8 @ 255 lbs

Regrip

5

Todd
Hinsch

4:30 PM CrossFit

5 x 8 @ 255 lbs

6

Rich
Roskopf

6:30 PM CrossFit

5 x 8 @ 250 lbs

6

Thomas
Arm

6:30 PM CrossFit

5 x 8 @ 250 lbs

7

Mike
Ford

6:30 AM CrossFit

5 x 8 @ 235 lbs

8

Chris
Pearcey

6:30 AM CrossFit

5 x 8 @ 230 lbs

9

Adam
Michaud

4:30 PM CrossFit

5 x 8 @ 225 lbs

9

Shelley
Duncan

8:45 AM CrossFit

5 x 8 @ 225 lbs

9

Jason
Martin

4:30 PM CrossFit

5 x 8 @ 225 lbs

9

Jonathan
Bermudez

8:45 AM CrossFit

5 x 8 @ 225 lbs

9

Tom
Holt

4:30 PM CrossFit

5 x 8 @ 225 lbs

1@ 185, 4@225

10

Chris
Bruscato

4:30 PM CrossFit

5 x 8 @ 215 lbs

felt good

10

Dylan
Graham

6:30 PM CrossFit

5 x 8 @ 215 lbs

10

Jeremy
Rigdon

4:30 PM CrossFit

5 x 8 @ 215 lbs

10

Kevin
Putnam

6:30 AM CrossFit

5 x 8 @ 215 lbs

10

Sam
Rayburn

6:30 PM CrossFit

5 x 8 @ 215 lbs

11

JP
Zbylut

5: 30 AM CrossFit

5 x 8 @ 205 lbs

11

Scott
Boss

5: 30 AM CrossFit

5 x 8 @ 205 lbs

11

Zosimo
Lopez

6:30 PM CrossFit

5 x 8 @ 205 lbs

12

Private

11:30 AM CrossFit

5 x 8 @ 190 lbs

13

Private

5: 30 AM CrossFit

5 x 8 @ 185 lbs

13

Brian
Niepoky

5: 30 AM CrossFit

5 x 8 @ 185 lbs

13

Bruce
Barnes

11:30 AM CrossFit

5 x 8 @ 185 lbs

13

Fred
Peterson

4:30 PM CrossFit

5 x 8 @ 185 lbs

13

Kent
Sayre

6:30 AM CrossFit

5 x 8 @ 185 lbs

14

Private

5:30 PM CrossFit

5 x 8 @ 180 lbs

15

Jordyn
Low

5: 30 AM CrossFit

5 x 8 @ 165 lbs

16

Dave
Mosher

8:45 AM CrossFit

5 x 8 @ 155 lbs

17

Private

11:30 AM CrossFit

5 x 8 @ 145 lbs

18

Ram
Hernandez

5: 30 AM CrossFit

5 x 8 @ 135 lbs

19

Alex
Matsuda

5: 30 AM CrossFit

5 x 8 @ 105 lbs

Female Clients

1

Beth
Poore

6:30 PM CrossFit

5 x 8 @ 175 lbs

1

Colette
Matsuda

5: 30 AM CrossFit

5 x 8 @ 175 lbs

1

Dawna
Graham

11:30 AM CrossFit

5 x 8 @ 175 lbs

2

Christine
Ford

6:30 AM CrossFit

5 x 8 @ 155 lbs

3

Private

6:30 PM CrossFit

5 x 8 @ 145 lbs

3

Rana
Schnaubelt

4:30 PM CrossFit

5 x 8 @ 145 lbs

4

Andrea
Samudio

4:30 PM CrossFit

5 x 8 @ 135 lbs

4

Chantell
Fukumae

6:30 PM CrossFit

5 x 8 @ 135 lbs

4

Kari
Roraback

5: 30 AM CrossFit

5 x 8 @ 135 lbs

4

Melissa
Griffin

4:30 PM CrossFit

5 x 8 @ 135 lbs

4

Private

6:30 PM CrossFit

5 x 8 @ 135 lbs

5

Haley
Bury

6:30 PM CrossFit

5 x 8 @ 130 lbs

5

Katie
Longto

6:30 PM CrossFit

5 x 8 @ 130 lbs

6

Anne
Shapira

8:45 AM CrossFit

5 x 8 @ 125 lbs

6

Krysta
Besser

8:45 AM CrossFit

5 x 8 @ 125 lbs

6

Lindsay
Durfee

8:45 AM CrossFit

5 x 8 @ 125 lbs

7

Kate
Kauffman

5: 30 AM CrossFit

5 x 8 @ 115 lbs

7

Nathalie
Mateer

5: 30 AM CrossFit

5 x 8 @ 115 lbs

7

Patti
Smith

5: 30 AM CrossFit

5 x 8 @ 115 lbs

7

Teresa
Morescalchi

5: 30 AM CrossFit

5 x 8 @ 115 lbs

8

Carmen
Hebenstreit

5: 30 AM CrossFit

5 x 8 @ 105 lbs

8

Jessica
Riordan

6:30 PM CrossFit

5 x 8 @ 105 lbs

9

Nancy
Lopez

6:30 PM CrossFit

5 x 10 @ 75 lbs

Elevated dl

10

Cathy
Doyle

6:30 PM CrossFit

5 x 8 @ 0 lbs

10

Lisa
Romary

8:45 AM CrossFit

4 x 8 @ 125 lbs

125

10

Sarah
Holman

4:30 PM CrossFit

3 x 8 @ 155 lbs

2@135; 3@155