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Components

Back Squat

Front Squat

Metcon

Heaving Snatch Balance

2-Position Snatch

Handstand Walk

Metcon

Settings

Workout

Wed

Main WOD

A: Back Squat (EMOM 10 x 5 reps ; each 2 min)

Back Squat

B: Front Squat (EMOM 10 x 5 reps each 2 min)

Front Squat

C: Metcon (3 Rounds for time)

3 sets each for times
10m OH walking lunge 115/75
10 box jumps 30/24
Rest 3 min b/t
Rx+ - 155/105

Team training

A: Metcon (No Measure)

As a warm up
300m row x 4
Increase intensity each set
Last set should be 90%+-

B: Heaving Snatch Balance (Build to a moderate in 12 min)

Heaving Snatch Balance

C: 2-Position Snatch (EMOM until fail)

Men start at 95#, add 10# per minute
Ladies start at 65#, add 5-10# per min

D: Handstand Walk (10 min practice, or shoulder taps x 20)

Handstand Walk

E: Metcon (4 Rounds for time)

8 power cleans 155/105
6 C2B pull ups
4 burpees over bar
Rest 1 min
4 sets each for times

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

Whiteboard:

Wednesday, September 16, 2015

Male Clients

1

Rob
Boek

4:30 PM CrossFit

1 x 5 @ 345 lbs

265, 285, 305, 325, 345

2

Tom
Holt

4:30 PM CrossFit

1 x 5 @ 325 lbs

245, 265, 285, 305, 325

3

Robert
Ball

6:30 AM CrossFit

1 x 5 @ 285 lbs

225, 245, 266, 285, 285

3

Thomas
Arm

4:30 PM CrossFit

1 x 5 @ 285 lbs

225, 245, 265, 275, 285

4

Aaron
Johnston

4:30 PM CrossFit

1 x 5 @ 265 lbs

225 up by 10

4

Drake
McKenzie

4:30 PM CrossFit

1 x 5 @ 265 lbs

225,235,245,255,265 for 3

4

Rich
Roskopf

11:30 AM CrossFit

1 x 5 @ 265 lbs

225/235/245/255/265

5

Dave
Anderson

4:30 PM CrossFit

1 x 5 @ 255 lbs

205, 215, 225, 235, 255

5

Joe
Rayburn

6:30 PM CrossFit

1 x 5 @ 255 lbs

6

HP
Park

4:30 PM CrossFit

1 x 5 @ 235 lbs

6

JP
Zbylut

5: 30 AM CrossFit

1 x 5 @ 235 lbs

7

Dean
Durfee

5: 30 AM CrossFit

1 x 5 @ 210 lbs

195x2, 205x2, 210x1

8

Fahad
Al-Wetaid

5: 30 AM CrossFit

1 x 5 @ 195 lbs

3 @ 185, 2 @ 195

8

Jeff
Hough

5: 30 AM CrossFit

1 x 5 @ 195 lbs

3@185/2@195

8

Scott
Boss

5: 30 AM CrossFit

1 x 5 @ 195 lbs

185x4, 195x1

9

Andy
Mount

8:45 AM CrossFit

1 x 5 @ 185 lbs

Pause Sq 5th rep each set

9

Jeremy
Rigdon

4:30 PM CrossFit

1 x 5 @ 185 lbs

10

Chris
Pearcey

8:45 AM CrossFit

1 x 5 @ 165 lbs

11

Chris
Bruscato

4:30 PM CrossFit

5 x 5 @ 155 lbs

barefoot

11

Private

5:30 PM CrossFit

1 x 5 @ 155 lbs

11

Private

8:45 AM CrossFit

1 x 5 @ 155 lbs

12

Kent
Sayre

6:30 AM CrossFit

1 x 5 @ 145 lbs

12

Kevin
Putnam

8:45 AM CrossFit

1 x 5 @ 145 lbs

3x135; 2x145

13

Dave
Mosher

8:45 AM CrossFit

1 x 5 @ 135 lbs

13

Jonathan
Bermudez

8:45 AM CrossFit

1 x 5 @ 135 lbs

14

Private

11:30 AM CrossFit

1 x 5 @ 115 lbs

15

Luis
Garcia-Campos

11:30 AM CrossFit

5 x 5 @ 60 lbs

16

Rob
D’Angelo

5:30 PM CrossFit

1 x 5 @ 0 lbs

Arrived late

Female Clients

1

Christine
Ford

8:45 AM CrossFit

1 x 5 @ 175 lbs

1

Melissa
Griffin

5:30 PM CrossFit

1 x 5 @ 175 lbs

115, 135, 155, 165, 175

2

Andrea
Samudio

4:30 PM CrossFit

1 x 5 @ 155 lbs

115,,125,135,145,155

2

Beth
Poore

4:30 PM CrossFit

1 x 5 @ 155 lbs

125, 135, 145, 150, 155

2

Katelin
Turner

4:30 PM CrossFit

1 x 5 @ 155 lbs

125, 135, 145, 150, 155

2

Rana
Schnaubelt

4:30 PM CrossFit

1 x 5 @ 155 lbs

115,125,135,145,155

3

Sasha
DeSilva

8:45 AM CrossFit

1 x 5 @ 145 lbs

4

Katie
Longto

6:30 PM CrossFit

1 x 5 @ 140 lbs

5

Dawna
Graham

11:30 AM CrossFit

5 x 5 @ 135 lbs

5

Private

11:30 AM CrossFit

5 x 5 @ 135 lbs

5

Karen
Mount

8:45 AM CrossFit

1 x 5 @ 135 lbs

105, 115, 125, 135

6

Chelsea

6:30 AM CrossFit

5 x 5 @ 125 lbs

7

Chantell
Fukumae

6:30 PM CrossFit

5 x 5 @ 105 lbs

7

Private

6:30 PM CrossFit

5 x 5 @ 105 lbs

7

Katie
HIlgemann

5: 30 AM CrossFit

1 x 5 @ 105 lbs

7

Lindsay
Durfee

4:30 PM CrossFit

1 x 5 @ 105 lbs

7

Patti
Smith

5: 30 AM CrossFit

1 x 5 @ 105 lbs

8

Teresa
Morescalchi

5: 30 AM CrossFit

1 x 5 @ 85 lbs

9

Julie
Peterson

11:30 AM CrossFit

1 x 5 @ 80 lbs

10

Deb
Reser

4:30 PM CrossFit

1 x 5 @ 65 lbs

10

Kaco
Newbury

11:30 AM CrossFit

1 x 5 @ 65 lbs

10

Lisa
Romary

8:45 AM CrossFit

1 x 5 @ 65 lbs

11

Katelyn
Eisenhooth

6:30 PM CrossFit

5 x 5 @ 60 lbs

11

Stephanie
Speros

11:30 AM CrossFit

1 x 5 @ 60 lbs