Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Overhead Press

Metcon

Metcon

Snatch

Snatch Grip Deadlift

Metcon

Settings

Workout

Tues

Main WOD

Warm-up

A:

Activation:
3 Rounds

15Sec Banded Anti-rotation (Each side)
*Hold fists straight out in front of chest

8 Plate lateral raises 2.5/5

10 Banded pull downs across traps

B: Overhead Press (5-3-3-2-1-1 )

20mins
Overhead Press
5-3-3-2-1-1
*75%/80%/85%/90%/max/max

C: Metcon (3 Rounds for time)

3 Rounds each for time:

20 Cals Woodway Sprint
6 Power Clean & Jerk (135/95)
20m Double KB carry down and back (70/53)
3min rest

*TNG

(1min stagger starts)

Team training

A: Metcon (Time)

Morning session if possible

50-40-30-20-10
TTB
Wall ball 25/16
Cap - 15 min

B: Snatch (6 x 1 @ 85%+ - build)

Snatch

C: Snatch Grip Deadlift (3 x 3 @ 100-120% w/holds)

Snatch Grip Deadlift

Hold high hang 2s
Hold above knee 2s
Hold below knee 2s

D: Metcon (AMRAP - Rounds)

EMOM 20 of
Odd- 12 HSPU
Even - 30 DUs + 3/2 MU

Accessory Work

A: Metcon (No Measure)

3 sets of
12 banded BSS
12 strict TTB
100m OH KB carry/arm heavy

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

Whiteboard:

Tuesday, September 19, 2017

Male Clients

1

Matt
Savoie

6:45 PM CrossFit

1 x 1 @ 205 lbs

2

John
Floersch

4:30 PM CrossFit

1 x 1 @ 200 lbs

3

Rob
Boek

6:30 AM CrossFit

1 x 1 @ 185 lbs

+10

4

Tom
Holt

4:30 PM CrossFit

1 x 1 @ 175 lbs

185 miss

5

Todd
Findlay

4:30 PM CrossFit

1 x 1 @ 170 lbs

6

Jeff
Hough

11:30 AM CrossFit

1 x 1 @ 165 lbs

just missed 167.5

6

Joe
Vithayathil

11:30 AM CrossFit

1 x 1 @ 165 lbs

failed 177.5

7

Cody
Koenig

6:45 PM CrossFit

1 x 1 @ 160 lbs

7

Hugo
Cerda jr

4:30 PM CrossFit

1 x 1 @ 160 lbs

7

Nic
Stuebben

5: 30 AM CrossFit

1 x 1 @ 160 lbs

8

Adam
Michaud

6:30 AM CrossFit

1 x 1 @ 155 lbs

165# half way up

8

David
Smith

5: 30 AM CrossFit

1 x 1 @ 155 lbs

8

Jamie
Grimm

6:45 PM CrossFit

1 x 1 @ 155 lbs

8

Jonathan
Cerda

11:30 AM CrossFit

1 x 1 @ 155 lbs

9

John
Rogacki

11:30 AM CrossFit

1 x 1 @ 150 lbs

5# PR

10

Chip
Ueltschey

6:45 PM CrossFit

1 x 1 @ 145 lbs

10

Fahad
Al-Wetaid

5:30 PM CrossFit

1 x 1 @ 145 lbs

10

Warren
Gawlik

4:30 PM CrossFit

1 x 1 @ 145 lbs

missed 155

11

Rob
D'Angelo

4:30 PM CrossFit

1 x 1 @ 142.5 lbs

12

Chris
Pearcey

6:30 AM CrossFit

1 x 1 @ 137.5 lbs

2.5#PR

13

Private

4:30 PM CrossFit

1 x 1 @ 135 lbs

13

Private

5: 30 AM CrossFit

1 x 1 @ 135 lbs

13

Martin
stringer

11:30 AM CrossFit

1 x 1 @ 135 lbs

14

Jason
Martin

4:30 PM CrossFit

1 x 2 @ 125 lbs

failed 140

14

Fred
Peterson

5: 30 AM CrossFit

1 x 1 @ 125 lbs

14

Jeremy
Rigdon

4:30 PM CrossFit

1 x 1 @ 125 lbs

Failed 142.5

14

Josh
Larson

5:30 PM CrossFit

1 x 1 @ 125 lbs

15

Tim
Larkin

9:00 AM CrossFit

1 x 1 @ 120 lbs

5@75, 3@85, 2@95, 1@105, 1@115, 1@120. Failed 125.

16

Ken
Borst

11:30 AM CrossFit

1 x 1 @ 117.5 lbs

17

Jay
Davis

6:30 AM CrossFit

1 x 1 @ 115 lbs

17

Jens
Deppe

11:30 AM CrossFit

1 x 1 @ 115 lbs

17

Kush
Pathak

6:45 PM CrossFit

1 x 1 @ 115 lbs

Push press on last one

18

Alex
Matsuda

5: 30 AM CrossFit

1 x 1 @ 110 lbs

18

bill
hall

6:30 AM CrossFit

1 x 1 @ 110 lbs

18

Private

9:00 AM CrossFit

1 x 1 @ 110 lbs

18

Ryan
Manwiller

6:30 AM CrossFit

1 x 1 @ 110 lbs

19

Dave
Mosher

9:00 AM CrossFit

1 x 1 @ 105 lbs

19

Joseph
Easly

5:30 PM CrossFit

1 x 1 @ 105 lbs

105 max

20

TJ
O'Donnell

5: 30 AM CrossFit

1 x 1 @ 0 lbs

Female Clients

1

Colette
Matsuda

5: 30 AM CrossFit

1 x 1 @ 110 lbs

2

Haley
Bury

6:45 PM CrossFit

1 x 1 @ 105 lbs

2

Katie
Wurzbach-L ...

5: 30 AM CrossFit

1 x 1 @ 105 lbs

5# increase

2

Lauren
Savoie

6:45 PM CrossFit

1 x 1 @ 105 lbs

3

Ali
Levy

6:45 PM CrossFit

1 x 1 @ 100 lbs

3

miki
hipp

6:45 PM CrossFit

1 x 1 @ 100 lbs

3

Rana
Schnaubelt

9:00 AM CrossFit

1 x 1 @ 100 lbs

3

Su
Sparhawk

6:30 AM CrossFit

1 x 1 @ 100 lbs

15# PR!

4

Elheese
Taylor

6:45 PM CrossFit

1 x 1 @ 85 lbs

4

Emily
Davis

6:45 PM CrossFit

1 x 1 @ 85 lbs

5

Beckie
Crocker

4:30 PM CrossFit

1 x 1 @ 82.5 lbs

6

Anu
Balu

6:30 AM CrossFit

2 x 1 @ 80 lbs

6

Julie
Peterson

11:30 AM CrossFit

1 x 1 @ 80 lbs

7

Kathy
Lohne

6:30 AM CrossFit

1 x 1 @ 75 lbs

8

Alissa
Tseu

5:30 PM CrossFit

1 x 1 @ 70 lbs

9

Pauline
Amal

11:30 AM CrossFit

1 x 1 @ 67.5 lbs

10

Adrienne
Ashmanskas

5: 30 AM CrossFit

1 x 1 @ 65 lbs

11

Kathy
Neal

11:30 AM CrossFit

1 x 1 @ 47.5 lbs