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Workout

Friday, August 24

The CrossFit Warm-up

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

12 Minute Running Clock

Snatch (1 rep max)

Snatch

You should have about 15-20 Minutes to attempt.

Metcon (3 Rounds for reps)

Three, three minute rounds with a minute rest in between:
10 Pull-ups
20 Wall Balls 20/14
Max Calories Row

Your score is your total number of reps completed. So if you get 15 Calories rowed, your score is 45.
*Rx+ - Chest 2 Bar.

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

Whiteboard:

Friday, August 24, 2018

Male Clients

1

Coach
Jake

12:00 PM CrossFit Advance...

1 x 1 @ 205 lbs

1

Eric
Knudsen

9:30 AM CrossFit

1 x 1 @ 205 lbs

PR

1

Ryan
Aker

12:00 PM CrossFit Advance...

1 x 1 @ 205 lbs

4 man congo line, increased by #10

2

John
Harris

4:00 PM CrossFit

1 x 1 @ 195 lbs

3

Coach
Adam-Bomb

10:30 AM CrossFit

1 x 1 @ 185 lbs

Missed 205 - 3 times 9:30 class

3

Mike “Woot”
Wooten

12:00 PM CrossFit Advance...

1 x 1 @ 185 lbs

Failed at 195

4

Tyler
Wood

12:00 PM CrossFit Advance...

1 x 1 @ 175 lbs

4 man congo line, increased by #10

5

Patrick
Elsasser

9:30 AM CrossFit

1 x 1 @ 170 lbs

6

Billy
Dedich

4:00 PM CrossFit

1 x 1 @ 165 lbs

6

Cory
Page

10:30 AM CrossFit

1 x 1 @ 165 lbs

Missed #175 twice .. so close to BW Snatch.. next time...

7

Coach
Jose

5:30 PM CrossFit

1 x 1 @ 160 lbs

8

Jeremy
Schembri

12:00 PM CrossFit Advance...

1 x 1 @ 155 lbs

9

Coach
Crafty

8:30 AM CrossFit

1 x 1 @ 150 lbs

10

Chris “Fly
Eagles Fly ...

12:00 PM CrossFit Advance...

1 x 1 @ 145 lbs

10

Coach
Tony

12:00 PM CrossFit Advance...

1 x 1 @ 145 lbs

10

Darrin "D"
Kent

12:00 PM CrossFit Advance...

1 x 1 @ 145 lbs

10

Josh
Gansch

6:00 AM CrossFit

1 x 1 @ 145 lbs

10

Phil
Beltran

12:00 PM CrossFit Advance...

1 x 1 @ 145 lbs

10

Scott
Huter

12:00 PM CrossFit Advance...

1 x 1 @ 145 lbs

11

Coach
Charles

9:30 AM CrossFit

1 x 1 @ 135 lbs

Went light because of shoulder injury

12

Craig
Radke

4:00 PM CrossFit

1 x 1 @ 125 lbs

PR

12

Zach
Layne

5:00 AM CrossFit

1 x 1 @ 125 lbs

Squat

13

Danny “D DUB”
White

9:30 AM CrossFit

1 x 1 @ 115 lbs

So many fails but getting technique slowly.

13

Scott
Mann

12:00 PM CrossFit Advance...

1 x 1 @ 115 lbs

14

Rafael
Sanchez Vera

5:30 PM CrossFit

1 x 1 @ 105 lbs

15

Private

5:30 PM CrossFit

1 x 1 @ 55 lbs

Female Clients

1

Angela
Young

12:00 PM CrossFit Advance...

1 x 1 @ 125 lbs

Ugh failed at 130 tree times. Damn you snatch

2

Michelle
Kibby

4:00 PM CrossFit

1 x 1 @ 115 lbs

2

Nikki
Saavedra

5:00 AM CrossFit

1 x 1 @ 115 lbs

3

Ashley
Fiala

8:30 AM CrossFit

1 x 1 @ 110 lbs

Failed 116 a bunch!

3

Jennifer
Bean

12:00 PM CrossFit Advance...

1 x 1 @ 110 lbs

Failed 115

3

Selina
De Rose-Juarez

6:00 AM CrossFit

1 x 1 @ 110 lbs

Back squats

4

Sandy
“Pants” Diaz

4:00 PM CrossFit

1 x 1 @ 105 lbs

5

Mallory
Thompson

8:30 AM CrossFit

1 x 1 @ 100 lbs

Worked on that scoop

5

Sissy
Bojorquez

12:00 PM CrossFit Advance...

1 x 1 @ 100 lbs

6

Heather
Turski

12:00 PM CrossFit Advance...

1 x 1 @ 95 lbs

6

Ivanna
Beltran

5:00 AM CrossFit

1 x 1 @ 95 lbs

6

Shauna
Love

6:00 AM CrossFit

1 x 1 @ 95 lbs

6

Silvana
Hunt

5:30 PM CrossFit

1 x 1 @ 95 lbs

6

Victoria
Covarrubias

5:00 AM CrossFit

1 x 1 @ 95 lbs

7

Beth
Johnson

4:00 PM CrossFit

1 x 1 @ 90 lbs

Squat snatch

7

Gabby
Vizcaino

5:30 PM CrossFit

1 x 1 @ 90 lbs

8

Maki
Garcia

5:30 PM CrossFit

1 x 1 @ 85 lbs

9

Bautista “B”
Spears

4:00 PM CrossFit

1 x 1 @ 80 lbs

9

Coach
K

5:00 AM CrossFit

1 x 1 @ 80 lbs

10

Jess
Duran

8:30 AM CrossFit

1 x 10 @ 75 lbs

11

Renetta
Johnson

9:30 AM CrossFit

1 x 1 @ 70 lbs

11

Sheri
Koch

8:30 AM CrossFit

1 x 1 @ 70 lbs

12

Yianoula
“Nola” Warne

8:30 AM CrossFit

1 x 1 @ 60 lbs

failed 65#

13

Devon
Moreland

4:00 PM CrossFit

1 x 1 @ 15 lbs

14

Private

6:00 AM CrossFit

1 x 1 @ 0 lbs