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Components

Bear Complex

Metcon

Metcon

Deadlift

Metcon

Settings

Workout

Fri

Main WOD

Metcon (No Measure)

Take 10 min and work on HSPU / walk
10-12 alt pistols

Bear Complex (Build to a max in 3 sets)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Bear Complex

1 set is 7 reps through without letting go of bar

Metcon (3 Rounds for time)

300m row x 3 @ max effort
Rest 3-4 min b/t

Team training

Metcon (Time)

50 thrusters 95/65
Rest 5 min
40 thrusters
Rest 4 min
30 thrusters
Rest 3 min
20 kip ring MU
Rest 2 min
10 strict MU
For time
Thank Hayley for this....and Sherwood15

Deadlift (10 x 3 @ 65-70% , rest 1 min b/t)

Deadlift

Accessory Work

Metcon (Weight)

1 arm DB bench press x 10
Rest 1 min
1 arm rope pull ups x 2-3/arm
Rest 1 min
3 sets

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

Whiteboard:

Friday, September 02, 2016

Male Clients

1

Dean
Durfee

6:30 AM CrossFit

1 x 7 @ 145 lbs

75, 115, 145

2

Aaron
Johnston

11:30 AM CrossFit

1 x 1 @ 135 lbs

After failing 185 after 6th set

2

David
Fisher

5: 30 AM CrossFit

1 x 1 @ 135 lbs

3

Fred
Peterson

11:30 AM CrossFit

1 x 1 @ 125 lbs

Ouch. 95,115,125

3

Rob
D’Angelo

4:30 PM CrossFit

1 x 1 @ 125 lbs

3

Todd
Findlay

4:30 PM CrossFit

1 x 1 @ 125 lbs

4

Jason
Martin

4:30 PM CrossFit

1 x 7 @ 115 lbs

4

Andy
Mount

6:30 AM CrossFit

1 x 1 @ 115 lbs

4

Chris
Pearcey

6:30 AM CrossFit

1 x 1 @ 115 lbs

Chest is still wrecked

5

Jeremy
Rigdon

4:30 PM CrossFit

1 x 7 @ 105 lbs

5

Jay
Epperson

8:45 AM CrossFit

1 x 1 @ 105 lbs

5

Ken
Borst

11:30 AM CrossFit

1 x 1 @ 105 lbs

5

Private

8:45 AM CrossFit

1 x 1 @ 105 lbs

6

Matthew
Zola

11:30 AM CrossFit

1 x 7 @ 95 lbs

6

Private

5: 30 AM CrossFit

1 x 1 @ 95 lbs

6

Skip
Henkel

11:30 AM CrossFit

1 x 1 @ 95 lbs

7

Alex
Matsuda

5: 30 AM CrossFit

1 x 1 @ 90 lbs

Female Clients

1

Haley
Bury

6:45 PM CrossFit

1 x 1 @ 115 lbs

2

Christine
Ford

11:30 AM CrossFit

1 x 1 @ 105 lbs

3

Katelin
Turner

8:45 AM CrossFit

1 x 1 @ 100 lbs

3

Sarah
Allgood

4:30 PM CrossFit

1 x 1 @ 100 lbs

4

Rana
Schnaubelt

11:30 AM CrossFit

1 x 1 @ 95 lbs

5

Colette
Matsuda

5: 30 AM CrossFit

1 x 1 @ 90 lbs

1@85

6

Cheri
Lebrun

5: 30 AM CrossFit

1 x 1 @ 75 lbs

7

Julie
Peterson

11:30 AM CrossFit

1 x 1 @ 73 lbs

8

Courtney
Floersch

11:30 AM CrossFit

1 x 1 @ 70 lbs

Failed at 3rd round with 80lbs

9

Anu
Balu

6:30 AM CrossFit

1 x 1 @ 65 lbs

45#,55#

9

Tara
Whitcomb

6:30 AM CrossFit

1 x 1 @ 65 lbs

10

Kelsae
Stentzel

11:30 AM CrossFit

1 x 1 @ 60 lbs

11

Karol
Anderson

8:45 AM CrossFit

1 x 1 @ 55 lbs

12

Su
Sparhawk

6:30 AM CrossFit

1 x 1 @ 45 lbs

I'm moving tomorrow..kept it light