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Components

Capacity Builder

Metcon

Settings

Workout

9/16/19

Weightlifting

Capacity Builder

ADV RX
In a 1:30 Window:
9 Power Cleans (135/95)
9 Front Squats (135/95)
9 Push Jerks (135/95)
Time Remaining: Max Ring MU

Rest :30 Seconds

In a 1:30 Window:
7 Power Cleans (155/105)
7 Front Squats (155/105)
7 Push Jerks (155/105)
Time Remaining: Max Ring MU

Rest :30 Seconds

In a 1:30 Window:
5 Power Cleans (185/135)
5 Front Squats (185/135)
5 Push Jerks (185/135)
Time Remaining: Max Ring MU

Rest :30 Seconds

In a 1:30 Window:
3 Power Cleans (205/145)
3 Front Squats (205/145)
3 Push Jerks (205/145)
Time Remaining: Max Ring MU

RX
115/801
135/95
155/105
185/135

In place of MU:
Strict Banded Ring MU
Jumping Ring MU
C2B

New rounds begin on the 0:00 - 2:00 - 4:00 - 6:00

Metcon

Metcon (Time)

3 Rounds:
400 Meter Run
12 Burpee Box Jump Overs (24/20)
15 Thrusters (95/65)

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

Whiteboard:

Monday, September 16, 2019

Male Clients

1

Kyle
Baker

5:30 PM CrossFit

1 x 3 @ 185 lbs

135/155/185/185

2

Jeff
Peck

8:30AM CrossFit Class

1 x 3 @ 175 lbs

135, 155, 155, 175

3

Bob
Swadley

8:30AM CrossFit Class

1 x 3 @ 155 lbs

3

Brent
Miller

8:30AM CrossFit Class

1 x 3 @ 155 lbs

95/115/135/155 - 12 strict pu total

3

Darius
Nouri

8:30AM CrossFit Class

1 x 3 @ 155 lbs

25 pull ups

3

Eli
Joy

5:30 PM CrossFit

1 x 3 @ 155 lbs

3

Hap
Clayton

9:30 AM CrossFit

1 x 3 @ 155 lbs

3

Jason
Leach

12:00 PM CrossFit

1 x 3 @ 155 lbs

13

3

Scotty
In Route

6:30 AM CrossFit

1 x 3 @ 155 lbs

2 C2B total only on last rd

3

Todd
Mehrmann

4:00 PM CrossFit

1 x 3 @ 155 lbs

115/135/155/155

4

Stephen
Kent

5:30 AM CrossFit

1 x 3 @ 145 lbs

5

Brad
Topper

5:30 PM CrossFit

1 x 3 @ 135 lbs

75, 95, 115, 135

5

Danny
Eckard

6:30 AM CrossFit

1 x 3 @ 135 lbs

75, 95, 115, 135, did T2b, 9, 4, 3, 3

5

Lanny
Natoli

5:30 PM CrossFit

1 x 3 @ 135 lbs

8 Bar MUs

5

Lee
Blackwelder

5:30 PM CrossFit

1 x 3 @ 135 lbs

75, 95, 115, 135

6

Al
Moody

5:30 AM CrossFit

1 x 3 @ 125 lbs

6

Daniel
Leatherman

5:30 AM CrossFit

1 x 3 @ 125 lbs

95/105/115/125

6

King
of Verdict ...

12:00 PM CrossFit

1 x 3 @ 125 lbs

8 C2B

7

Bernard
Tripp

6:30 AM CrossFit

1 x 3 @ 115 lbs

7

Eric
Olinger

12:00 PM CrossFit

1 x 3 @ 115 lbs

7

Jim
Tuttle

6:30 AM CrossFit

1 x 3 @ 115 lbs

7

Ken
Buckstad

5:30 AM CrossFit

1 x 3 @ 115 lbs

7

Mike
Alfred

5:30 AM CrossFit

1 x 3 @ 115 lbs

8

Robert
Johnson

5:30 PM CrossFit

1 x 3 @ 105 lbs

75, 85, 95, 105

9

Paul
Rafferty

5:30 AM CrossFit

1 x 3 @ 95 lbs

10

DREW
COLLINS

5:30 PM CrossFit

1 x 3 @ 85 lbs

45, 55, 65, 85

11

Ryan
Snitker

4:00 PM CrossFit

1 x 3 @ 0 lbs

Rx weight but couldn't do the jerk at 185

11

Evan
Mason

4:00 PM CrossFit

1 x 0 @ 95 lbs

started too heavy

Female Clients

1

Cambell
Vander Haar

12:00 PM CrossFit

1 x 3 @ 135 lbs

75/95/115/135; 25 pullups

2

Alyson
Knight

6:30 PM CrossFit

1 x 3 @ 105 lbs

75,85,95,105 6 banded Bar MU

2

Teeter
Miller

5:30 PM CrossFit

1 x 3 @ 105 lbs

75 85 85 105

3

Myra
Harmon

8:30AM CrossFit Class

1 x 3 @ 95 lbs

3

Rebecca
Karner

9:30 AM CrossFit

1 x 3 @ 95 lbs

4

Jennifer
Eckard

9:30 AM CrossFit

1 x 3 @ 85 lbs

4

JULIA
SILVA

9:30 AM CrossFit

1 x 3 @ 85 lbs

4

Katie
Tuttle

4:00 PM CrossFit

1 x 3 @ 85 lbs

4

Miranda
Morales

8:30AM CrossFit Class

1 x 3 @ 85 lbs

5

Cindy
Orr

4:00 PM CrossFit

1 x 3 @ 80 lbs

6

chelsea
snitker

4:00 PM CrossFit

1 x 3 @ 75 lbs

6

Erin
Schneider

8:30AM CrossFit Class

1 x 3 @ 75 lbs

7

Mindy
Serencsa

5:30 PM CrossFit

1 x 3 @ 70 lbs

55,60,65,70

8

Jessica
Kincaid

4:00 PM CrossFit

1 x 3 @ 55 lbs

9

Allison
Farar

4:00 PM CrossFit

1 x 3 @ 50 lbs

9

Cindy
Mustian

4:00 PM CrossFit

1 x 3 @ 50 lbs

9

Kelly
Nouri

8:30AM CrossFit Class

1 x 3 @ 50 lbs

10

cindy
boyd

5:30 PM CrossFit

1 x 3 @ 45 lbs

11

Amy
Clinton

9:30 AM CrossFit

1 x 3 @ 15 lbs

Row