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Thruster

Flash Flood

Settings

Workout

9/5/18

Weightlifting

Thruster (3-Rep Heavy (From Ground))

Thruster

Metcon

Flash Flood (Time)

2 Rounds For Time:
400 Meter Run
21 Thrusters (95/65)

RX 75/55

Extra Gymnastics Work

Metcon (No Measure)

5Rounds:
15 GHD Sit-ups
40% Max Ring Muscle-ups
Rest 1 Minute Between Sets

Scaled: Ring MU with a drill or work on Strict Ring PU to your chest.

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

Whiteboard:

Wednesday, September 05, 2018

Male Clients

1

Colby
Wollak

5:30 PM CrossFit

1 x 3 @ 225 lbs

2

Dane
Sonnenberg

5:30 PM CrossFit

1 x 3 @ 207 lbs

3

Patrick
Mizzell

9:30 AM CrossFit

1 x 3 @ 206 lbs

4

Private

5:30 PM CrossFit

1 x 3 @ 205 lbs

4

Kyle
Baker

5:30 AM CrossFit

1 x 3 @ 205 lbs

4

Neil
Glezen

8:30AM CrossFit Class

1 x 3 @ 205 lbs

5

Hap
Clayton

8:30AM CrossFit Class

1 x 3 @ 185 lbs

5

Lanny
Natoli

5:30 PM CrossFit

1 x 3 @ 185 lbs

6

Alto
Shambles

8:30AM CrossFit Class

1 x 3 @ 175 lbs

6

Andy
Pridmore

6:30 PM CrossFit

1 x 3 @ 175 lbs

6

Brandon
Hedrick

5:30 AM CrossFit

1 x 3 @ 175 lbs

6

Todd
Mehrmann

8:30AM CrossFit Class

1 x 3 @ 175 lbs

7

Brent
Miller

8:30AM CrossFit Class

1 x 3 @ 165 lbs

7

Darius
Nouri

8:30AM CrossFit Class

1 x 3 @ 165 lbs

7

Stephen
Kent

5:30 AM CrossFit

1 x 3 @ 165 lbs

7

Todd
Mashburn

9:30 AM CrossFit

1 x 3 @ 165 lbs

8

Eric
Olinger

5:30 PM CrossFit

1 x 3 @ 155 lbs

8

Johnny
Quilla

4:00 PM CrossFit

1 x 3 @ 155 lbs

9

Daniel
Leatherman

5:30 AM CrossFit

1 x 3 @ 145 lbs

9

Jonathan
Austin

5:30 AM CrossFit

1 x 3 @ 145 lbs

9

Scotty
In Route

8:30AM CrossFit Class

1 x 3 @ 145 lbs

10

King
of Verdict ...

12:00 PM CrossFit

1 x 3 @ 135 lbs

11

Al
Moody

5:30 AM CrossFit

1 x 3 @ 125 lbs

11

Alan
moffitt

4:00 PM CrossFit

1 x 3 @ 125 lbs

11

Jason
Blackwell

9:30 AM CrossFit

1 x 3 @ 125 lbs

11

Ken
Buckstad

5:30 AM CrossFit

1 x 3 @ 125 lbs

12

Jim
Tuttle

6:30 AM CrossFit

1 x 3 @ 110 lbs

13

Jonah
Johnston

4:00 PM CrossFit

1 x 3 @ 95 lbs

13

Mike
Alfred

5:30 AM CrossFit

1 x 3 @ 95 lbs

13

Patrick
Dollak

9:30 AM CrossFit

1 x 3 @ 95 lbs

13

Richard
Washam

12:00 PM CrossFit

1 x 3 @ 95 lbs

14

Joey
Hager

6:30 AM CrossFit

1 x 3 @ 45 lbs

15

sam
knight

5:30 PM CrossFit

1 x 3 @ 35 lbs

Female Clients

1

Alyson
Knight

5:30 PM CrossFit

1 x 3 @ 135 lbs

1

Cambell
Vander Haar

5:30 PM CrossFit

1 x 3 @ 135 lbs

2

Cambell
Vander Haar

5:30 PM CrossFit

1 x 3 @ 120 lbs

3

Myra
Harmon

4:00 PM CrossFit

1 x 3 @ 110 lbs

4

Stacey
Nance

6:30 PM CrossFit

1 x 3 @ 100 lbs

4

Teeter
Miller

5:30 PM CrossFit

1 x 3 @ 100 lbs

5

Amy
Plonk

4:00 PM CrossFit

1 x 3 @ 95 lbs

5

Jackie
Moffitt

4:00 PM CrossFit

1 x 3 @ 95 lbs

5

Jennifer
Eckard

9:30 AM CrossFit

1 x 3 @ 95 lbs

5

Jennifer
Taylor

4:00 PM CrossFit

1 x 3 @ 95 lbs

5

Katie
Tuttle

4:00 PM CrossFit

1 x 3 @ 95 lbs

5

Mariah
Conner

4:00 PM CrossFit

1 x 3 @ 95 lbs

5

Miranda
Morales

8:30AM CrossFit Class

1 x 3 @ 95 lbs

6

Kate
Conrad

6:30 PM CrossFit

1 x 3 @ 90 lbs

6

Maddy
Fero

5:30 AM CrossFit

1 x 3 @ 90 lbs

7

Maggie
Gaspar

5:30 PM CrossFit

1 x 3 @ 85 lbs

7

Monica
Leatherman

4:00 PM CrossFit

1 x 3 @ 85 lbs

7

Rhonda
Halford

6:30 AM CrossFit

1 x 3 @ 85 lbs

8

Debbie
Burroughs

5:30 AM CrossFit

1 x 3 @ 80 lbs

8

Lauran
Stump

5:30 AM CrossFit

1 x 3 @ 80 lbs

9

Emily
Wagner

8:30AM CrossFit Class

1 x 3 @ 75 lbs

10

Jacki
Collins

6:30 PM CrossFit

1 x 3 @ 70 lbs

11

JULIA
SILVA

8:30AM CrossFit Class

1 x 3 @ 65 lbs

11

Karsen
Queen

5:30 PM CrossFit

1 x 3 @ 65 lbs

11

Shelly
Walsh

8:30AM CrossFit Class

1 x 3 @ 65 lbs

12

Laurie
Dymes

5:30 AM CrossFit

1 x 3 @ 55 lbs

12

Pam
Floberg

6:30 PM CrossFit

1 x 3 @ 55 lbs

13

Krissy
Jones

8:30AM CrossFit Class

1 x 3 @ 0 lbs

85# hang clean and jerk