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Components

Deadlift

Metcon

Snatch

Bench Press

2k Row

Settings

Workout

Tues

Main WOD

A: skillz

40-50 DUs
10m HS walk / 3 HS holds on floor
12-15 T2B

B: Deadlift (5 x 8 , add 5-10# from last week)

Deadlift

A,C: Metcon (AMRAP - Reps)

AMRAP 8 of
20 DUs
5 strict C2B pull ups

,

Team training

A: Snatch (EMOM x until fail 1 snatch adding each min)

Snatch

After a good snatch warm up, men start at 115# , women at 75#....add 10# per min until fail. After fail rest 5 min and repeat. 2 attempts at fail weight

B: Bench Press (3 x 8 , build over sets)

Bench Press

C: 2k Row (Time)

Max Effort 2k Row

2k Row

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

Whiteboard:

Tuesday, September 01, 2015

Male Clients

1

Eric
Logue

5: 30 AM CrossFit

5 x 8 @ 315 lbs

1

Robert
Ball

6:30 AM CrossFit

5 x 8 @ 315 lbs

2

Joe
Vithayathil

11:30 AM CrossFit

5 x 8 @ 295 lbs

2-285 3-295

3

Dave
Anderson

4:30 PM CrossFit

5 x 8 @ 275 lbs

All Hook Grip

3

Thomas
Arm

4:30 PM CrossFit

5 x 8 @ 275 lbs

4

John
Rogacki

11:30 AM CrossFit

5 x 8 @ 270 lbs

4

Ken
Borst

11:30 AM CrossFit

5 x 8 @ 270 lbs

5

Mathew
Warren

5: 30 AM CrossFit

5 x 8 @ 265 lbs

6

Chris
Pearcey

8:45 AM CrossFit

5 x 8 @ 240 lbs

7

Fred
Peterson

5: 30 AM CrossFit

5 x 8 @ 225 lbs

135, 185, 3@225

7

Jeremy
Rigdon

4:30 PM CrossFit

5 x 8 @ 225 lbs

7

Jonathan
Bermudez

6:30 AM CrossFit

5 x 8 @ 225 lbs

8

Christopher
Susen

6:30 AM CrossFit

5 x 8 @ 205 lbs

9

Brian
Niepoky

5: 30 AM CrossFit

5 x 8 @ 195 lbs

9

Bruce
Barnes

4:30 PM CrossFit

5 x 8 @ 195 lbs

10

Mike
Reser

4:30 PM CrossFit

5 x 8 @ 185 lbs

11

Jordyn
Low

4:30 PM CrossFit

5 x 8 @ 175 lbs

12

Sean
Weeks

11:30 AM CrossFit

5 x 8 @ 155 lbs

13

Daniel
Robles

11:30 AM CrossFit

5 x 8 @ 0 lbs

185-205-225-245-265

Female Clients

1

Beth
Poore

5:30 PM CrossFit

5 x 8 @ 175 lbs

2

Christine
Ford

4:30 PM CrossFit

5 x 8 @ 165 lbs

2

Sarah
Holman

4:30 PM CrossFit

5 x 8 @ 165 lbs

3

Rana
Schnaubelt

4:30 PM CrossFit

5 x 8 @ 155 lbs

4

Andrea
Samudio

5:30 PM CrossFit

5 x 8 @ 145 lbs

4

Chantell
Fukumae

6:30 PM CrossFit

5 x 8 @ 145 lbs

4

Melissa
Griffin

4:30 PM CrossFit

5 x 8 @ 145 lbs

love partnering w/ Kelly!

4

Private

6:30 PM CrossFit

5 x 8 @ 145 lbs

5

Haley
Bury

6:30 PM CrossFit

5 x 8 @ 140 lbs

5

Piper
Huber

6:30 PM CrossFit

5 x 8 @ 140 lbs

R knee wasn't happy

6

Anne
Shapira

8:45 AM CrossFit

5 x 8 @ 135 lbs

6

Karen
Mount

4:30 PM CrossFit

5 x 8 @ 135 lbs

7

Cheri
Lebrun

5: 30 AM CrossFit

5 x 8 @ 125 lbs

7

Deb
Reser

4:30 PM CrossFit

5 x 8 @ 125 lbs

7

Karol
Anderson

4:30 PM CrossFit

5 x 8 @ 125 lbs

7

Katie
HIlgemann

5: 30 AM CrossFit

5 x 8 @ 125 lbs

7

Nathalie
Mateer

5: 30 AM CrossFit

5 x 8 @ 125 lbs

8

Patti
Smith

5: 30 AM CrossFit

5 x 8 @ 115 lbs