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Components

Shoulder Press

Metcon

Clean and Jerk

Clean and Jerk

Metcon

Dips weighted

Weighted Pull-ups

Settings

Workout

Tues

Main WOD

Shoulder Press (3 x 8 @ 60%)

Shoulder Press

Metcon (3 Rounds for time)

3 sets each for times of
15/12 cal row
5 Burpee over erg
5 power cleans 155/105
Rest 4 min b/t

Team training

Clean and Jerk (Build to a heavy 1 rep in 20 min)

Clean and Jerk

Clean and Jerk (EMOM 8 x 2 @ 65-75%)

Clean and Jerk

Metcon (Time)

21-15 9 of
Deadlift 255/175
Box jumps 24/20
HSPU

Accessory Work

Dips weighted (3 x 8 AHAP)

Full ROM dips w/ weight

Weighted Pull-ups (3 x 8 AHAP)

The Strict Pull-up

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

Whiteboard:

Tuesday, September 27, 2016

Male Clients

1

John
Floersch

4:30 PM CrossFit

3 x 8 @ 115 lbs

1

Les
Davis

8:45 AM CrossFit

3 x 8 @ 115 lbs

2

Cody
Koenig

6:45 PM CrossFit

3 x 8 @ 105 lbs

2

Dean
Durfee

8:45 AM CrossFit

3 x 8 @ 105 lbs

95, 100, 105, and 6 @115

2

Joe
Rayburn

6:45 PM CrossFit

3 x 8 @ 105 lbs

2

Joe
Vithayathil

11:30 AM CrossFit

3 x 8 @ 105 lbs

2

Josh
Hackett

11:30 AM CrossFit

3 x 8 @ 105 lbs

2

Todd
Findlay

4:30 PM CrossFit

3 x 8 @ 105 lbs

2

Tom
Holt

5:30 PM CrossFit

3 x 8 @ 105 lbs

3

Aaron
Johnston

11:30 AM CrossFit

3 x 8 @ 95 lbs

3

Private

4:30 PM CrossFit

3 x 8 @ 95 lbs

3

Jeff
Hough

5: 30 AM CrossFit

3 x 8 @ 95 lbs

3

Private

11:30 AM CrossFit

3 x 8 @ 95 lbs

3

Nolan
Fisk

4:30 PM CrossFit

3 x 8 @ 95 lbs

3

Rich
Roskopf

4:30 PM CrossFit

3 x 8 @ 95 lbs

3

Rob
D'Angelo

4:30 PM CrossFit

3 x 8 @ 95 lbs

3

Tony
Kordosky

4:30 PM CrossFit

3 x 8 @ 95 lbs

3

Will
Mahoney

11:30 AM CrossFit

3 x 8 @ 95 lbs

4

Chris
Pearcey

6:30 AM CrossFit

3 x 8 @ 85 lbs

4

Dave
Anderson

4:30 PM CrossFit

3 x 8 @ 85 lbs

1st 2 sets @ 95, too heavy

4

Jason
Martin

4:30 PM CrossFit

3 x 8 @ 85 lbs

4

Mathew
Warren

5: 30 AM CrossFit

3 x 8 @ 85 lbs

5

Fred
Peterson

5: 30 AM CrossFit

3 x 8 @ 75 lbs

5

Jens
Deppe

11:30 AM CrossFit

3 x 8 @ 75 lbs

Did 1st one @ #95

5

Ken
Borst

11:30 AM CrossFit

3 x 8 @ 75 lbs

5

Kush
Pathak

5:30 PM CrossFit

3 x 8 @ 75 lbs

First set 65 lbs

5

Private

5: 30 AM CrossFit

3 x 8 @ 75 lbs

5

Sean
Weeks

11:30 AM CrossFit

3 x 8 @ 75 lbs

6

Jonathan
Bermudez

8:45 AM CrossFit

3 x 8 @ 65 lbs

7

DAVE
RASMUSSEN

11:30 AM CrossFit

1 x 8 @ 95 lbs

2x8 @ 75#

7

John
Rogacki

11:30 AM CrossFit

1 x 8 @ 90 lbs

80/85/90

7

Private

8:45 AM CrossFit

1 x 8 @ 95 lbs

Female Clients

1

Haley
Bury

6:45 PM CrossFit

3 x 8 @ 75 lbs

1 at 80

2

Colette
Matsuda

5: 30 AM CrossFit

3 x 8 @ 70 lbs

3

Casey
Pierson

5:30 PM CrossFit

3 x 8 @ 65 lbs

3

Christine
Ford

4:30 PM CrossFit

3 x 8 @ 65 lbs

3

Katelin
Turner

6:30 AM CrossFit

3 x 8 @ 65 lbs

3

Melissa
Griffin

4:30 PM CrossFit

3 x 8 @ 65 lbs

3

Private

6:45 PM CrossFit

3 x 8 @ 65 lbs

3

Su
Sparhawk

6:30 AM CrossFit

3 x 8 @ 65 lbs

3

Tracie
Miller

6:30 AM CrossFit

3 x 8 @ 65 lbs

4

Julie
Peterson

11:30 AM CrossFit

3 x 8 @ 60 lbs

4

Rana
Schnaubelt

4:30 PM CrossFit

3 x 8 @ 60 lbs

4

Sarah
vickers

4:30 PM CrossFit

3 x 8 @ 60 lbs

Failed on very last rep

5

Jennifer
Larson

11:30 AM CrossFit

3 x 8 @ 57 lbs

6

Ali
Levy

6:45 PM CrossFit

3 x 8 @ 55 lbs

6

Anu
Balu

6:30 AM CrossFit

3 x 8 @ 55 lbs

6

Courtney
Floersch

6:45 PM CrossFit

3 x 8 @ 55 lbs

6

Jen
Thomason

4:30 PM CrossFit

3 x 8 @ 55 lbs

6

Kaco
Newbury

11:30 AM CrossFit

3 x 8 @ 55 lbs

6

Paige
Ueltschey

5: 30 AM CrossFit

3 x 8 @ 55 lbs

7

Dawna
Graham

8:45 AM CrossFit

3 x 8 @ 50 lbs

8

Chelsea
Kilway

5:30 PM CrossFit

3 x 8 @ 45 lbs

8

Karol
Anderson

4:30 PM CrossFit

3 x 8 @ 45 lbs

8

Keesa
Garcia

5:30 PM CrossFit

3 x 8 @ 45 lbs

8

Teresa
Morescalchi

5: 30 AM CrossFit

3 x 8 @ 45 lbs

9

Anne
Shapira

8:45 AM CrossFit

3 x 8 @ 40 lbs

10

Meihui
Li

5:30 PM CrossFit

1 x 8 @ 35 lbs