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Components

Back Squat

Metcon

Metcon

3 x 3 snatch PP + OHS

Metcon

Metcon

Skater squats

Settings

Workout

Tues

Main WOD

Metcon (No Measure)

3 sets not for time of
50-75 DUs
90s HS walk practice
2-4 MU
12 min cap

Back Squat (3 x 3 , 80%+)

Back Squat

Metcon (Weight)

Every 90s for 15 min
1 clean
1 front squat
1 push press
1 jerk
Start at 65-70% of max c/j
Build over sets as long as you are moving well

Team training

Metcon (Weight)

Every 90s for 15 min
1 power clean
2 front squat
3 S2OH - any way
Start at 60% 0f max PC
Build over sets

3 x 3 snatch PP + OHS (Build for 15 min )

3 snatch grip push press into 3 OHS

Metcon (AMRAP - Reps)

3 sets each ( 6 total)
20s Assault bike sprint
10 HSPU - strict as possible
and
20s Assault bike
10 BF C2B

Accessory Work

Metcon (Weight)

3 x 100m
OH barbell carry 165/115
Rest 3-4 min

Skater squats (3 x 10/side , weighted)

5 x 5 / side

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

Whiteboard:

Tuesday, September 13, 2016

Male Clients

1

John
Floersch

4:30 PM CrossFit

1 x 3 @ 335 lbs

2

Josh
Hackett

11:30 AM CrossFit

1 x 3 @ 305 lbs

3

Joe
Vithayathil

11:30 AM CrossFit

1 x 3 @ 295 lbs

265, 285, 295

4

Drew
Rivera

8:45 AM CrossFit

1 x 3 @ 290 lbs

5

Dave
Anderson

4:30 PM CrossFit

1 x 3 @ 285 lbs

5

Private

4:30 PM CrossFit

1 x 3 @ 285 lbs

6

Chris
Pearcey

6:30 AM CrossFit

1 x 3 @ 260 lbs

255, 255, 260, Dean pushed me!

6

Dean
Durfee

6:30 AM CrossFit

1 x 3 @ 260 lbs

With Chris

7

Jason
Roraback

5: 30 AM CrossFit

1 x 3 @ 255 lbs

225x2

7

Todd
Findlay

4:30 PM CrossFit

1 x 3 @ 255 lbs

8

John
Rogacki

11:30 AM CrossFit

1 x 3 @ 250 lbs

225/250 (shit form)/225

9

Jason
Martin

4:30 PM CrossFit

1 x 3 @ 235 lbs

2x3@225

9

Jeremy
Rigdon

4:30 PM CrossFit

1 x 3 @ 235 lbs

225,235,235

10

Matthew
Zola

4:30 PM CrossFit

1 x 3 @ 225 lbs

11

Paul
Schopp

5:30 PM CrossFit

3 x 3 @ 215 lbs

11

Scott
Boss

5: 30 AM CrossFit

1 x 3 @ 215 lbs

185,205,215

12

Jeff
Hough

11:30 AM CrossFit

3 x 3 @ 205 lbs

12

Dylan
Graham

11:30 AM CrossFit

1 x 3 @ 205 lbs

13

Jonathan
Bermudez

5: 30 AM CrossFit

3 x 3 @ 195 lbs

13

Fred
Peterson

5: 30 AM CrossFit

1 x 3 @ 195 lbs

14

Private

11:30 AM CrossFit

3 x 3 @ 185 lbs

14

Ken
Borst

11:30 AM CrossFit

1 x 3 @ 185 lbs

15

Dave
Mosher

8:45 AM CrossFit

3 x 3 @ 175 lbs

15

Scott
Vernon

11:30 AM CrossFit

3 x 3 @ 175 lbs

15

Carl
Hickerson

6:30 AM CrossFit

1 x 3 @ 175 lbs

16

Brian
Niepoky

4:30 PM CrossFit

1 x 3 @ 165 lbs

165 - 165 - 185

17

Private

8:45 AM CrossFit

3 x 3 @ 155 lbs

18

Kush
Pathak

5: 30 AM CrossFit

1 x 3 @ 115 lbs

Female Clients

1

Haley
Bury

6:45 PM CrossFit

3 x 3 @ 195 lbs

1

Katelin
Turner

5: 30 AM CrossFit

3 x 3 @ 195 lbs

2

Rana
Schnaubelt

4:30 PM CrossFit

3 x 3 @ 185 lbs

3

Alex
Newell

4:30 PM CrossFit

3 x 3 @ 175 lbs

4

Private

6:45 PM CrossFit

3 x 3 @ 160 lbs

5

Dawna
Graham

8:45 AM CrossFit

1 x 3 @ 155 lbs

6

Ali
Levy

6:45 PM CrossFit

1 x 3 @ 145 lbs

7

Anu
Balu

5: 30 AM CrossFit

1 x 3 @ 140 lbs

8

Kelsae
Stentzel

11:30 AM CrossFit

3 x 3 @ 125 lbs

9

Maggie
Beltran

5:30 PM CrossFit

1 x 3 @ 115 lbs

10

Julie
Peterson

11:30 AM CrossFit

1 x 3 @ 110 lbs

11

Lindsay
Durfee

4:30 PM CrossFit

1 x 3 @ 105 lbs

12

Shannon
Wiltz

6:30 AM CrossFit

1 x 3 @ 100 lbs

13

Jordan
Peterson

8:45 AM CrossFit

3 x 3 @ 95 lbs

13

Nathalie
Mateer

5: 30 AM CrossFit

3 x 3 @ 95 lbs

13

Kaco
Newbury

5: 30 AM CrossFit

1 x 3 @ 95 lbs

14

Karol
Anderson

4:30 PM CrossFit

3 x 3 @ 85 lbs

15

Meihui
Li

6:45 PM CrossFit

5 x 5 @ 65 lbs