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Components

September Monthly Cha ...

Deadlift box jump

September Monthly Cha ...

Power snatch + Overhe ...

MU / snatch ladder

Metcon

Settings

Workout

Mon

Main WOD

September Monthly Challenge (Time)

800 meter run
10 C/J @ 155/105

Deadlift box jump (Time)

21-15 9 of
Dead lift 275/205
Box jump 30/24

Team training

September Monthly Challenge (Time)

800 meter run
10 C/J @ 155/105

Power snatch + Overhead Squat (Every 90s for 15 min)

MU / snatch ladder (AMRAP - Reps)

2 MU
2 snatch 135/95
Add 1 rep per round

AMRAP 10

Accessory Work

Metcon (Weight)

4 sets of
5 strict chin ups weighted AHAP
Rest 1 min
10 Pendlay rows @ 80% of clean
Rest 1 min
10 steps walking OH lunge
135/95
Rest 2 min

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

Whiteboard:

Monday, September 12, 2016

Male Clients

1

Joe
Rayburn

6:45 PM CrossFit

3:45

2

John
Floersch

4:30 PM CrossFit

3:56

3

Mauricio
Sousa

5:30 PM Competitive Cross...

4:08

4

Joe
Vithayathil

11:30 AM CrossFit

4:13

:28 PR

5

HP
Park

6:45 PM CrossFit

4:16

6

Andy
Mount

11:30 AM CrossFit

4:18

7

Robert
Ball

6:30 AM CrossFit

4:22

8

John
Rogacki

11:30 AM CrossFit

4:24

1:08 PR

9

Scott
Boss

5:30 PM CrossFit

4:28

10

Dean
Durfee

6:45 PM CrossFit

4:34

11

Skip
Henkel

5:30 PM CrossFit

4:35

12

Tom
Holt

4:30 PM CrossFit

4:49

12

Zachary
Grosshandler

5: 30 AM CrossFit

4:49

Run 3:40 walk walk from door to bar plus 5 sec rest so c&j about ...

13

Dylan
Graham

6:45 PM CrossFit

4:53

14

Dave
Anderson

4:30 PM CrossFit

4:55

15

Nolan
Fisk

4:30 PM CrossFit

5:05

16

Adam
Michaud

6:30 AM CrossFit

5:22

16

Todd
Findlay

4:30 PM CrossFit

5:22

17

Jason
Roraback

5: 30 AM CrossFit

5:28

18

Chris
Pearcey

6:30 AM CrossFit

5:37

19

Hugo
Cerda jr

4:30 PM CrossFit

5:40

20

Josh
Hackett

11:30 AM CrossFit

6:03

21

Private

11:30 AM CrossFit

6:15

22

Aaron
Shapira

8:45 AM CrossFit

4:21

#135

23

Fred
Peterson

5: 30 AM CrossFit

4:27

115#

24

David
Benson

11:30 AM CrossFit

4:45

115#

25

Jeff
Hough

11:30 AM CrossFit

4:50

25 cal AD/135 PC

26

Rob
Cloutier

11:30 AM CrossFit

4:55

135

27

Carl
Hickerson

6:30 AM CrossFit

5:00

105lbs

28

Alex
Matsuda

5: 30 AM CrossFit

5:07

95#

29

Jason
Martin

4:30 PM CrossFit

5:09

125

29

Ken
Borst

11:30 AM CrossFit

5:09

135#

30

Cody
Koenig

6:45 PM CrossFit

5:12

135lb

31

Sunny
Grover

6:45 PM CrossFit

5:13

32

Private

8:45 AM CrossFit

5:15

33

Brian
Niepoky

5: 30 AM CrossFit

5:18

95# c&j

34

Andy
Lowrey

5:30 PM Competitive Cross...

5:20

125lbs

34

bill
hall

6:30 AM CrossFit

5:20

75LB

34

Private

5: 30 AM CrossFit

5:20

34

Matthew
Zola

5:30 PM CrossFit

5:20

95

35

Dave
Mosher

8:45 AM CrossFit

5:38

AB, 105# 2 sec. faster 10# heaver

36

Jeremy
Rigdon

4:30 PM CrossFit

5:44

135#,

37

Private

11:30 AM CrossFit

5:46

38

Paul
Schopp

5:30 PM CrossFit

5:55

125 cj

39

Will
Mahoney

11:30 AM CrossFit

6:07

105#

40

Jonathan
Bermudez

11:30 AM CrossFit

6:24

135# +40# increase

41

Private

11:30 AM CrossFit

6:28

42

Chip
Ueltschey

5: 30 AM CrossFit

6:43

115#

43

Kush
Pathak

5: 30 AM CrossFit

7:00

85 lbs on clean and jerk

Female Clients

1

Kindra
Veith

6:45 PM CrossFit

4:24

2

Haley
Bury

5: 30 AM CrossFit

4:25

3

miki
hipp

5:30 PM Competitive Cross...

4:52

4

Jordan
Peterson

6:45 PM CrossFit

4:55

5

Sarah
Allgood

5:30 PM CrossFit

5:12

6

Rana
Schnaubelt

4:30 PM CrossFit

5:13

34s pr

7

Lissa
Wickstrom

5:30 PM Competitive Cross...

5:19

8

Katelin
Turner

6:45 PM CrossFit

5:46

:52 PR!

9

Private

6:45 PM CrossFit

5:56

10

Colette
Matsuda

5: 30 AM CrossFit

5:57

11

Lindsay
Durfee

4:30 PM CrossFit

4:40

75#

12

Teresa
Morescalchi

5:30 PM CrossFit

5:14

70#

13

Ali
Levy

6:45 PM CrossFit

5:15

75lbs

14

Private

11:30 AM CrossFit

5:21

15

Kaco
Newbury

11:30 AM CrossFit

5:30

70lbs

16

Anne
Shapira

8:45 AM CrossFit

5:33

65 lb front squat and push press

17

Tracie
Miller

6:30 AM CrossFit

5:35

85# 4:13 run

18

Claire
Alexander

4:30 PM CrossFit

5:36

Scaled: 53#

19

Meihui
Li

5:30 PM CrossFit

5:40

55lb

20

Paige
Ueltschey

5: 30 AM CrossFit

5:42

65#

21

Shannon
Wiltz

8:45 AM CrossFit

5:48

70lbs

22

Alex
Newell

4:30 PM CrossFit

5:52

Bike 4 min, 75#

23

Anu
Balu

5: 30 AM CrossFit

5:55

70#

24

Jennifer
Larson

11:30 AM CrossFit

5:58

55lb

25

Su
Sparhawk

6:30 AM CrossFit

5:59

65#

26

Karol
Anderson

4:30 PM CrossFit

6:24

65# clean/front squat

27

Karen
Mount

11:30 AM CrossFit

6:26

85#

28

Kelsae
Stentzel

11:30 AM CrossFit

6:31

85#