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Components

Split Jerk

Metcon

Metcon

Back Squat

Settings

Workout

Tues

Main WOD

Metcon (No Measure)

Take 10 min and work on the following
HS walk / hold on floor / hold on wall
Tall box jumps x 3 reps
Start at 30/24 and build from there

Split Jerk (Build to a 3 rep in 15 min from rack)

Split Jerk

Metcon (AMRAP - Rounds and Reps)

AMRAP 12 of
200m run
6 HSPU - strict
3 cleans @ 70%

Team training

Metcon (No Measure)

3 sets not for time of
12 alt pistols / leg
2-6 MU
60-100 DUs

Metcon (Time)

For time
800m run
30 HSPU
30 TTB
30 deadlifts 255/185
800m run

Back Squat (5-4-3-2-1 , AHAP....rest 2-3 b/t)

Back Squat

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

Whiteboard:

Tuesday, August 30, 2016

Male Clients

1

Les
Davis

8:45 AM CrossFit

1 x 3 @ 245 lbs

2

Drew
Rivera

4:30 PM CrossFit

1 x 3 @ 225 lbs

3

Dean
Durfee

8:45 AM CrossFit

1 x 3 @ 215 lbs

4

John
Rogacki

11:30 AM CrossFit

1 x 3 @ 195 lbs

4

Rich
Roskopf

5: 30 AM CrossFit

1 x 3 @ 195 lbs

5

Paul
Schopp

5:30 PM CrossFit

1 x 3 @ 185 lbs

6

Jeff
Hough

5: 30 AM CrossFit

1 x 3 @ 175 lbs

7

Andy
Mount

5: 30 AM CrossFit

1 x 3 @ 165 lbs

7

Private

5: 30 AM CrossFit

1 x 3 @ 165 lbs

7

Chris
Pearcey

6:30 AM CrossFit

1 x 3 @ 165 lbs

7

Dave
Anderson

4:30 PM CrossFit

1 x 3 @ 165 lbs

7

Jeremy
Rigdon

4:30 PM CrossFit

1 x 3 @ 165 lbs

7

Rob
D'Angelo

4:30 PM CrossFit

1 x 3 @ 165 lbs

8

Dylan
Graham

11:30 AM CrossFit

1 x 3 @ 155 lbs

8

Jason
Martin

4:30 PM CrossFit

1 x 3 @ 155 lbs

9

Fred
Peterson

4:30 PM CrossFit

1 x 3 @ 145 lbs

9

Ken
Borst

11:30 AM CrossFit

1 x 3 @ 145 lbs

10

Jonathan
Bermudez

5: 30 AM CrossFit

1 x 3 @ 135 lbs

11

Bill
Hoppe

8:45 AM CrossFit

1 x 3 @ 130 lbs

12

Matthew
Zola

11:30 AM CrossFit

3 x 3 @ 115 lbs

13

Dave
Mosher

8:45 AM CrossFit

1 x 3 @ 105 lbs

14

Kush
Pathak

5:30 PM CrossFit

1 x 3 @ 95 lbs

Female Clients

1

Haley
Bury

6:45 PM CrossFit

1 x 3 @ 155 lbs

2

miki
hipp

6:45 PM CrossFit

1 x 3 @ 145 lbs

3

Sarah
Allgood

4:30 PM CrossFit

1 x 3 @ 130 lbs

4

Christine
Ford

11:30 AM CrossFit

1 x 3 @ 125 lbs

4

Katelin
Turner

6:45 PM CrossFit

1 x 3 @ 125 lbs

5

Kate
Kauffman

5: 30 AM CrossFit

1 x 3 @ 115 lbs

5

Kathy
Lohne

8:45 AM CrossFit

1 x 3 @ 115 lbs

5

Piper
Huber

6:45 PM CrossFit

1 x 3 @ 115 lbs

Back didn't like heavier

5

Rana
Schnaubelt

11:30 AM CrossFit

1 x 3 @ 115 lbs

6

Alex
Newell

4:30 PM CrossFit

1 x 3 @ 105 lbs

6

Jessica
Riordan

8:45 AM CrossFit

1 x 3 @ 105 lbs

6

Sarah
vickers

4:30 PM CrossFit

1 x 3 @ 105 lbs

Attempted 115 but only cleared once

7

Casey
Pierson

5:30 PM CrossFit

1 x 3 @ 95 lbs

7

Cheri
Lebrun

5: 30 AM CrossFit

1 x 3 @ 95 lbs

7

Nathalie
Mateer

5: 30 AM CrossFit

1 x 3 @ 95 lbs

7

Paige
Ueltschey

6:30 AM CrossFit

1 x 3 @ 95 lbs

8

Anu
Balu

6:30 AM CrossFit

1 x 3 @ 90 lbs

8

Kaco
Newbury

5: 30 AM CrossFit

1 x 3 @ 90 lbs

9

Ali
Levy

6:45 PM CrossFit

1 x 3 @ 85 lbs

9

Chelsea
Kilway

5:30 PM CrossFit

1 x 3 @ 85 lbs

9

Jennifer
Larson

11:30 AM CrossFit

1 x 3 @ 85 lbs

9

Julie
Peterson

4:30 PM CrossFit

1 x 3 @ 85 lbs

10

Karol
Anderson

4:30 PM CrossFit

1 x 3 @ 80 lbs

11

Anne
Shapira

8:45 AM CrossFit

1 x 3 @ 75 lbs

12

Meihui
Li

5:30 PM CrossFit

1 x 3 @ 60 lbs

12

Tara
Whitcomb

6:30 AM CrossFit

1 x 3 @ 60 lbs