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Components

Metcon

Metcon

Deadlift

Settings

Workout

Tues

Kids Break

Main WOD

Metcon (No Measure)

3 rounds not for time
10 bottoms up KB press - light
30s plank hold

Metcon (Time)

21-15-9 of
Push press 135/95
Alt lunges in back rack
Burpees
Take bar from ground
Squat clean will count as 1st rep

Rx+ - 155/105

Metcon (No Measure)

Take 10 min and work on low ring transitions / MUs

Team training

Metcon (No Measure)

3 sets not for time of
6-8 HSPU - strict as possible
8-10 TTB
10-12 alt pistols

Metcon (Time)

1000m row
100 DUs
80 wallball
60 KB swing 70/53
40 alt pistols
20 MU ring or strict C2B
For time

Deadlift (5 x 3, build from 70%)

Deadlift

Accessory Work

Metcon (No Measure)

30 GHD sit up
Rest 1 min
60s pike stretch w/weight
https://www.youtube.com/watch?v=vN2Ko9Z_qrg
Rest 2 min
3 sets

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

Whiteboard:

Tuesday, September 20, 2016

Male Clients

1

Joe
Rayburn

6:45 PM CrossFit

9:38

2

Joe
Vithayathil

11:30 AM CrossFit

9:57

3

Mike
Ford

4:30 PM CrossFit

12:37

4

John
Rogacki

11:30 AM CrossFit

14:15

5

Fred
Peterson

5: 30 AM CrossFit

7:34

75#

6

Rome
Lingenfelter

5: 30 AM CrossFit

8:30

75lbs

7

Chris
Pearcey

6:30 AM CrossFit

9:06

95#

8

Private

5: 30 AM CrossFit

9:10

9

Brian
Niepoky

11:30 AM CrossFit

10:07

75#

9

Rob
D’Angelo

4:30 PM CrossFit

10:07

115#

10

Private

8:45 AM CrossFit

10:57

11

Rob
Cloutier

4:30 PM CrossFit

11:10

Weight 95lbs

12

Jonathan
Bermudez

6:30 AM CrossFit

11:17

85

13

Carl
Hickerson

6:30 AM CrossFit

11:20

#95

14

Dave
Mosher

8:45 AM CrossFit

12:00

DNF 2 burpees short 65#

14

Kush
Pathak

5: 30 AM CrossFit

12:00

65lbs. 15,12,9 on push press. 10,6,7 lunges. 15,12,7 burpees

15

Jeremy
Rigdon

4:30 PM CrossFit

12:55

115#

16

Charles
Cummings

5:30 PM CrossFit

13:25

105lb

Female Clients

1

Haley
Bury

6:45 PM CrossFit

10:46

2

Rana
Schnaubelt

4:30 PM CrossFit

12:41

3

Katelin
Turner

11:30 AM CrossFit

13:57

4

Colette
Matsuda

5: 30 AM CrossFit

8:53

65#

5

Christine
Ford

11:30 AM CrossFit

10:05

85#

6

Melissa
Griffin

4:30 PM CrossFit

10:11

85#

7

Julie
Peterson

11:30 AM CrossFit

10:18

45# not my day.

8

Shannon
Wiltz

8:45 AM CrossFit

10:23

55lbs

9

Dawna
Graham

11:30 AM CrossFit

10:33

75#

10

Casey
Pierson

5:30 PM CrossFit

10:48

65 lbs (1st set) 65 lbs (2nd set) 60 lbs (3rd set)

11

Chelsea
Kilway

5:30 PM CrossFit

10:59

55#

12

Rebekah
Brown

11:30 AM CrossFit

11:03

55#

13

Tracie
Miller

6:30 AM CrossFit

11:06

65#

14

Jennifer
Larson

11:30 AM CrossFit

11:10

50# push press

15

Ali
Levy

6:45 PM CrossFit

11:42

65lbs

16

Jordan
Peterson

8:45 AM CrossFit

11:48

85# then 65#

17

Anu
Balu

5: 30 AM CrossFit

12:04

60#, crawling burpees :p

18

Meihui
Li

6:45 PM CrossFit

12:08

35lb

19

Kelsae
Stentzel

11:30 AM CrossFit

12:32

55#

20

Su
Sparhawk

6:30 AM CrossFit

12:52

55#