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Components

Back Squat

Metcon

Back Squat

Push Press

Split Jerk

Metcon

Settings

Workout

Mon

Main WOD

Back Squat (Reps as follows)

Back Squat

1 x 10 @ very light
1 x 5 @ moderate
1 x 3 , build
1 x 2 , build not more than 75%
3 x 1 @ 80-85%
Do not max , we are only stimulating CNS, not trying to crush

Metcon (AMRAP - Rounds)

EMOM 20 of
Odd - 20 wall balls UB
Even - 15 TTB

Team training

Back Squat (5 x 3 @ 70%+ , build over sets)

Back Squat

Push Press (5 x 3 @ moderate/heavy, build)

Push Press

Split Jerk (5 x 1 , 80%+ build over sets)

Split Jerk

Metcon (Time)

3 rounds for time of
60 DUs
15 C2B pull up
5 C/J 205/145

Accessory Work

Metcon (No Measure)

4 sets of
12 OH BB walking lunge steps
115/75
Rest 1min
90s HS walk
Rest 2 min

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

Whiteboard:

Monday, September 19, 2016

Male Clients

1

Drew
Rivera

11:30 AM CrossFit

1 x 1 @ 305 lbs

With Mike

2

Joe
Vithayathil

11:30 AM CrossFit

3 x 1 @ 285 lbs

2

Josh
Hackett

8:45 AM CrossFit

3 x 1 @ 285 lbs

2

Dean
Durfee

8:45 AM CrossFit

1 x 1 @ 285 lbs

Not a PR got 295 08/12

3

Dave
Anderson

4:30 PM CrossFit

3 x 1 @ 275 lbs

3

Adam
Michaud

6:30 AM CrossFit

1 x 1 @ 275 lbs

3

HP
Park

8:45 AM CrossFit

1 x 1 @ 275 lbs

4

John
Rogacki

11:30 AM CrossFit

1 x 1 @ 265 lbs

5

Chris
Pearcey

6:30 AM CrossFit

2 x 1 @ 255 lbs

10X165, 5X195, 3X215, 2X225, 1X245, 1X255, 1X255

6

Jason
Martin

4:30 PM CrossFit

1 x 1 @ 250 lbs

7

Matthew
Zola

4:30 PM CrossFit

2 x 1 @ 245 lbs

7

Jeremy
Rigdon

4:30 PM CrossFit

1 x 1 @ 245 lbs

115, 135, 185, 205, 245

8

Fred
Peterson

6:45 PM CrossFit

3 x 1 @ 235 lbs

135,165,195,215,235's

9

Carl
Hickerson

6:30 AM CrossFit

1 x 1 @ 225 lbs

9

Mathew
Warren

5: 30 AM CrossFit

1 x 1 @ 225 lbs

10

Dave
Mosher

8:45 AM CrossFit

3 x 1 @ 195 lbs

10 @ 95, 5 @ 145,3 @ 165,2 @ 185

10

Brian
Niepoky

5: 30 AM CrossFit

1 x 1 @ 195 lbs

135 - 155 - 175 - 195

11

Alex
Matsuda

5: 30 AM CrossFit

3 x 1 @ 185 lbs

11

Private

4:30 PM CrossFit

3 x 1 @ 185 lbs

12

Private

5: 30 AM CrossFit

1 x 1 @ 175 lbs

12

Private

8:45 AM CrossFit

1 x 1 @ 175 lbs

13

Kush
Pathak

5: 30 AM CrossFit

3 x 1 @ 125 lbs

14

Bill
Hoppe

8:45 AM CrossFit

3 x 1 @ 100 lbs

strict press

15

Private

11:30 AM CrossFit

1 x 1 @ 0 lbs

Female Clients

1

Katelin
Turner

6:45 PM CrossFit

1 x 1 @ 205 lbs

10x85; 5x125; 3x145; 2x175; 1x205

2

Haley
Bury

6:45 PM CrossFit

3 x 1 @ 195 lbs

105-125-155-175-195

3

Colette
Matsuda

5: 30 AM CrossFit

3 x 1 @ 185 lbs

3

Christine
Ford

11:30 AM CrossFit

1 x 1 @ 185 lbs

3

Private

11:30 AM CrossFit

1 x 1 @ 185 lbs

3

Rana
Schnaubelt

4:30 PM CrossFit

1 x 1 @ 185 lbs

125,135,145,155,165,175,185

4

Private

6:45 PM CrossFit

3 x 1 @ 175 lbs

4

Courtney
Floersch

5:30 PM CrossFit

2 x 1 @ 175 lbs

Ran out of time for last set

5

Ali
Levy

6:45 PM CrossFit

3 x 1 @ 165 lbs

5

Dawna
Graham

11:30 AM CrossFit

3 x 1 @ 165 lbs

5

Lissa
Wickstrom

5:30 PM CrossFit

3 x 1 @ 165 lbs

5

Maggie
Beltran

5:30 PM CrossFit

3 x 1 @ 165 lbs

6

Anu
Balu

6:30 AM CrossFit

3 x 1 @ 150 lbs

7

Casey
Pierson

5:30 PM CrossFit

3 x 3 @ 145 lbs

Exhausted-coming back from vacation.

8

Lindsay
Durfee

4:30 PM CrossFit

1 x 1 @ 135 lbs

9

Jordan
Peterson

6:45 PM CrossFit

3 x 1 @ 105 lbs

10

Karol
Anderson

4:30 PM CrossFit

2 x 1 @ 90 lbs

11

Meihui
Li

4:30 PM CrossFit

5 x 5 @ 55 lbs