Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Deadlift

Front Squat

Metcon

Front Squat

Overhead Squat

Metcon

Settings

Workout

Tues

Main WOD

A: Deadlift (5 x 5 , add 10-15# from last week)

Deadlift

B: Front Squat (Build to a heavy 3 rep in 10 min)

Front Squat

C: Metcon (5 Rounds for time)

5 sets each for times of
300m row
15 KB swing 70/53 eye level
5 box jumps 30/24

Rest 1 min b/t

Rx+ - C2B UB
KB UB

Team training

A: Front Squat (3 x 3 ; Build over sets start @ 70%+ 20 min)

Front Squat

B: Overhead Squat (3 x 3 from a rack , build over sets 12 min)

Overhead Squat

C: Metcon (4 Rounds for time)

4 sets each for times
10 S2OH 135/95 UB
10 Box jumps 30/24
10 HSPU do as many strict as possible
without camping out on wall

Rest 2 min b/t

D: Metcon (No Measure)

Take 15 min and work on UB sets of DUs
MUs , HS walking , etc
Keep off to side and out of way of 6:30 class "por favor" ( that's spanish for please)....

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

Whiteboard:

Tuesday, September 08, 2015

Male Clients

1

Les
Davis

8:45 AM CrossFit

5 x 5 @ 365 lbs

2

Eric
Logue

8:45 AM CrossFit

5 x 5 @ 335 lbs

3

Robert
Ball

6:30 AM CrossFit

5 x 5 @ 325 lbs

4

Aaron
Johnston

11:30 AM CrossFit

5 x 5 @ 315 lbs

4

Joe
Vithayathil

11:30 AM CrossFit

5 x 5 @ 315 lbs

4

Rich
Roskopf

11:30 AM CrossFit

5 x 5 @ 315 lbs

5

Dean
Durfee

5: 30 AM CrossFit

5 x 5 @ 295 lbs

5

Jeff
Hough

5: 30 AM CrossFit

5 x 5 @ 295 lbs

6

John
Rogacki

11:30 AM CrossFit

5 x 5 @ 290 lbs

6

Ken
Borst

11:30 AM CrossFit

5 x 5 @ 290 lbs

7

Scott
Boss

5: 30 AM CrossFit

5 x 5 @ 285 lbs

275(2), 295(3)

8

Dave
Anderson

4:30 PM CrossFit

5 x 5 @ 275 lbs

2x275, 2x285, 1x295

8

Mathew
Warren

5: 30 AM CrossFit

5 x 5 @ 275 lbs

8

Thomas
Arm

4:30 PM CrossFit

5 x 5 @ 275 lbs

2x275, 2x285, 1x295

8

Tom
Holt

4:30 PM CrossFit

5 x 5 @ 275 lbs

9

Jonathan
Bermudez

6:30 AM CrossFit

5 x 5 @ 265 lbs

10

Chris
Pearcey

6:30 AM CrossFit

5 x 5 @ 255 lbs

10

Rob
D’Angelo

4:30 PM CrossFit

5 x 5 @ 255 lbs

10

Sam
Rayburn

6:30 PM CrossFit

5 x 5 @ 255 lbs

11

Joe
Rayburn

6:30 PM CrossFit

5 x 5 @ 245 lbs

12

Bruce
Barnes

4:30 PM CrossFit

5 x 5 @ 235 lbs

12

Jeremy
Rigdon

4:30 PM CrossFit

5 x 5 @ 235 lbs

+10#

13

Adam
Michaud

4:30 PM CrossFit

5 x 5 @ 225 lbs

13

Chris
Bruscato

4:30 PM CrossFit

5 x 5 @ 225 lbs

really easy

14

Brian
Niepoky

5: 30 AM CrossFit

5 x 5 @ 215 lbs

14

Mike
Reser

4:30 PM CrossFit

5 x 5 @ 215 lbs

15

Fred
Peterson

6:30 PM CrossFit

5 x 5 @ 205 lbs

15

Private

8:45 AM CrossFit

5 x 5 @ 205 lbs

15

Sean
Weeks

11:30 AM CrossFit

5 x 5 @ 205 lbs

16

Dave
Mosher

8:45 AM CrossFit

5 x 5 @ 185 lbs

16

Jens
Deppe

11:30 AM CrossFit

5 x 5 @ 185 lbs

16

Jordyn
Low

11:30 AM CrossFit

5 x 5 @ 185 lbs

17

Private

11:30 AM CrossFit

5 x 5 @ 155 lbs

18

Alex
Matsuda

5: 30 AM CrossFit

5 x 5 @ 105 lbs

19

Matthew
Zola

8:45 AM CrossFit

3 x 5 @ 245 lbs

Female Clients

1

Dawna
Graham

6:30 AM CrossFit

5 x 5 @ 190 lbs

2

Beth
Poore

11:30 AM CrossFit

5 x 5 @ 185 lbs

2

Christine
Ford

11:30 AM CrossFit

5 x 5 @ 185 lbs

3

Colette
Matsuda

5: 30 AM CrossFit

5 x 5 @ 175 lbs

3

Krysta
Besser

8:45 AM CrossFit

5 x 5 @ 175 lbs

4

Rana
Schnaubelt

4:30 PM CrossFit

5 x 5 @ 170 lbs

5

Andrea
Samudio

4:30 PM CrossFit

5 x 5 @ 165 lbs

5

Chantell
Fukumae

6:30 PM CrossFit

5 x 5 @ 165 lbs

5

Kate
Kauffman

5: 30 AM CrossFit

5 x 5 @ 165 lbs

5

Private

6:30 PM CrossFit

5 x 5 @ 165 lbs

6

Haley
Bury

6:30 PM CrossFit

5 x 5 @ 155 lbs

6

Melissa
Griffin

4:30 PM CrossFit

5 x 5 @ 155 lbs

6

Patti
Smith

5: 30 AM CrossFit

5 x 5 @ 155 lbs

4 rounds at 145 then I got brave!

6

Piper
Huber

6:30 PM CrossFit

5 x 5 @ 155 lbs

7

Katie
Longto

6:30 AM CrossFit

5 x 5 @ 150 lbs

8

Karen
Mount

11:30 AM CrossFit

5 x 5 @ 145 lbs

8

Lisa
Romary

8:45 AM CrossFit

5 x 5 @ 145 lbs

9

Cheri
Lebrun

5: 30 AM CrossFit

5 x 5 @ 135 lbs

2@145

9

Deb
Reser

4:30 PM CrossFit

5 x 5 @ 135 lbs

9

Nathalie
Mateer

5: 30 AM CrossFit

5 x 5 @ 135 lbs

2@145#

10

Mischa
Herman

4:30 PM CrossFit

5 x 5 @ 125 lbs

11.5wks

10

Stephanie
Noell

5: 30 AM CrossFit

5 x 5 @ 125 lbs