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Components

Back Squat

Metcon

Metcon

Back Squat

Metcon

DB push press

Skater squats

Settings

Workout

Tues

Main WOD

Back Squat (Clusters as follows 18 min cap)

Back Squat

3.3.3 x 1 @ 70%-ish , rest 30s b/t
Rest 3 min
2.2.2 x 1@ 80%ish , rest 30s b/t
Rest 3 min
1.1.1 x 1 @ 85-90%, rest 30s b/t

Metcon (AMRAP - Rounds and Reps)

AMRAP 6 of
4 burpees
2 ring MU

Metcon (AMRAP - Rounds and Reps)

AMRAP 6 of
6 power cleans 135/95
6 S2OH 135/95
6 Front squats 135/95
Rx+ - 155/115 + all 18 reps UB each set, you can rest b/t sets

Team training

Back Squat (3.3.3.3.3 x 3 , start at 70%)

Back Squat

1st set 70% , build over sets
Rest 30s b/t clusters
Rest 3-4 min b/t sets

Metcon (Time)

5 rounds for time of
1000m row
30 wall ball
15 C2B pull up
5 power snatch 115 / 75

Accessory Work

DB push press (5 x 8/arm @ 31X1)

Start with DB at front rack
Dip drive press
Recover to shoulder
Use tempo if prescribed

Skater squats (Use a plate as needed)

5 x 5 / side

Hold plate in front of body with as straight as possible arms

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

Whiteboard:

Tuesday, September 06, 2016

Male Clients

1

Zachary
Grosshandler

5: 30 AM CrossFit

1 x 1 @ 305 lbs

3x3 @ 255 3x2 @ 305 3x1 @ 305

2

Aaron
Johnston

4:30 PM CrossFit

1 x 1 @ 300 lbs

2

Joe
Vithayathil

8:45 AM CrossFit

1 x 1 @ 300 lbs

235, 265, 300

3

Josh
Hackett

11:30 AM CrossFit

1 x 1 @ 295 lbs

4

Dave
Anderson

4:30 PM CrossFit

1 x 1 @ 285 lbs

245, 265, 285

5

Rich
Roskopf

5: 30 AM CrossFit

1 x 1 @ 275 lbs

6

Adam
Michaud

6:30 AM CrossFit

1 x 1 @ 270 lbs

6

Chris
Pearcey

6:30 AM CrossFit

1 x 1 @ 270 lbs

7

Dean
Durfee

4:30 PM CrossFit

1 x 1 @ 265 lbs

225, 245, 265

8

Jeremy
Rigdon

4:30 PM CrossFit

1 x 1 @ 255 lbs

195, 235, 255

9

John
Rogacki

11:30 AM CrossFit

1 x 1 @ 250 lbs

200x3/230x2/250x1

10

Jason
Martin

11:30 AM CrossFit

3 x 1 @ 235 lbs

3x210 3x185

10

Paul
Schopp

5:30 PM CrossFit

3 x 1 @ 235 lbs

185, 205, 235

10

Private

11:30 AM CrossFit

1 x 1 @ 235 lbs

10

Sean
Weeks

11:30 AM CrossFit

1 x 1 @ 235 lbs

185,205,235

11

Private

5: 30 AM CrossFit

1 x 1 @ 225 lbs

11

Dylan
Graham

6:45 PM CrossFit

1 x 1 @ 225 lbs

11

Fred
Peterson

5: 30 AM CrossFit

1 x 1 @ 225 lbs

165,195,225

11

Jonathan
Bermudez

5: 30 AM CrossFit

1 x 1 @ 225 lbs

185,205,225

11

Scott
Boss

5: 30 AM CrossFit

1 x 1 @ 225 lbs

12

Ken
Borst

11:30 AM CrossFit

1 x 1 @ 205 lbs

13

Ram
Hernandez

5: 30 AM CrossFit

3 x 1 @ 185 lbs

13

Scott
Vernon

8:45 AM CrossFit

3 x 1 @ 185 lbs

13

Brian
Niepoky

5: 30 AM CrossFit

1 x 1 @ 185 lbs

135 - 165 - 185

14

Alex
Matsuda

5: 30 AM CrossFit

1 x 1 @ 175 lbs

x3

15

Private

11:30 AM CrossFit

1 x 1 @ 165 lbs

16

Kush
Pathak

5:30 PM CrossFit

1 x 9 @ 95 lbs

Set of 6 @ 115, 3@145

17

Dave
Mosher

8:45 AM CrossFit

3 x 1 @ 0 lbs

Gobbler squats. Back is screwed up

Female Clients

1

Melissa
Griffin

4:30 PM CrossFit

1 x 3 @ 225 lbs

175, 195, 225

2

Katelin
Turner

6:45 PM CrossFit

1 x 1 @ 215 lbs

3s@170; 2s@195; 1s@215

3

Haley
Bury

6:45 PM CrossFit

1 x 1 @ 205 lbs

165 • 185 • 205

4

Alex
Newell

5:30 PM CrossFit

1 x 1 @ 195 lbs

3@155, 2x175

5

Private

6:45 PM CrossFit

1 x 3 @ 185 lbs

5

Colette
Matsuda

5: 30 AM CrossFit

1 x 1 @ 185 lbs

5

Rana
Schnaubelt

4:30 PM CrossFit

1 x 1 @ 185 lbs

145,165,185

6

Courtney
Floersch

6:45 PM CrossFit

1 x 1 @ 170 lbs

7

Christine
Ford

11:30 AM CrossFit

1 x 1 @ 165 lbs

135 for 3.3.3 150 for 2.2.2 165 for 1.1.1

7

Dawna
Graham

11:30 AM CrossFit

1 x 1 @ 165 lbs

135 for 3.3.3 150 for 2.2.2 165 for 1.1.1

8

Ali
Levy

6:45 PM CrossFit

1 x 1 @ 160 lbs

125 - 140 - 160

9

Anu
Balu

5: 30 AM CrossFit

3 x 1 @ 155 lbs

115#,135#

9

Anne
Shapira

8:45 AM CrossFit

1 x 1 @ 155 lbs

9

Katie
HIlgemann

5: 30 AM CrossFit

1 x 1 @ 155 lbs

9

Tara
Whitcomb

5: 30 AM CrossFit

1 x 1 @ 155 lbs

115 3x3 135lbs 2x2 155lbs 1x1

10

Teresa
Morescalchi

5: 30 AM CrossFit

3 x 1 @ 140 lbs

11

Jessica
Bynum

11:30 AM CrossFit

3 x 1 @ 135 lbs

11

Paige
Ueltschey

5: 30 AM CrossFit

1 x 1 @ 135 lbs

95,115,135

11

Su
Sparhawk

6:30 AM CrossFit

1 x 1 @ 135 lbs

85, 105, 135

11

Tracie
Miller

6:30 AM CrossFit

1 x 1 @ 135 lbs

12

Kelsae
Stentzel

11:30 AM CrossFit

1 x 1 @ 130 lbs

3x3 105 / 2x3 125 / 1x3 130

13

Lindsay
Durfee

4:30 PM CrossFit

1 x 1 @ 125 lbs

85, 115, 125

14

Karol
Anderson

4:30 PM CrossFit

1 x 1 @ 85 lbs

65, 75, 85

15

Pam
Hastreiter

5:30 PM CrossFit

1 x 1 @ 50 lbs

16

Maggie
Beltran

5:30 PM CrossFit

1 x 1 @ 0 lbs