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Components

Shoulder Press

Seated DB press

Metcon

Bench Press

Metcon

Skill work

Settings

Workout

Tues

Main WOD

A: Shoulder Press (3 x 3 @ 90% Rest 2-3 b/t)

Shoulder Press

B: Seated DB press (3 x 8, tough with good form)

Sitting on floor with legs out in front
Keep midline tight and press overhead and behind ears

C: Metcon (Time)

12-15 T2B
40-60 DUs
1-2 legless rope climbs
3 rounds @ 80% effort

Team training

A: Bench Press (3 x 10 @ 60% , Rest 1 min then dips)

Bench Press

Super set bench with dips , after set of bench, rest 1 min then perform 10 dips with a 1 sec pause at bottom.
Rest 2-3 min after dips

B: Metcon (3 Rounds for time)

3 sets each for times of
30/25 cal row
20 DB thrusters 45/30
15 HSPU

Scale to go UB on thrusters
HSPU 2 set max

Rest 3 min b/t sets

C: Skill work (WERK IT)

10-15 min skill work
MU - bar MU - pull up - DU - pistols....etc

Some goals for you
6-10 MU UB
20-30 pull up UB
30 pistols alt UB
70-100 DUs UB
12-15 HSPU UB

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

Whiteboard:

Tuesday, September 29, 2015

Male Clients

1

Robert
Ball

6:30 AM CrossFit

3 x 3 @ 165 lbs

Failed 185. Shoulder issues.

2

Tom
Holt

5:30 PM CrossFit

3 x 3 @ 155 lbs

135,145,150,155

3

Fahad
Al-Wetaid

4:30 PM CrossFit

3 x 3 @ 150 lbs

+10

4

Rich
Roskopf

11:30 AM CrossFit

3 x 3 @ 145 lbs

Push press last 1.

5

Adam
Michaud

4:30 PM CrossFit

3 x 3 @ 125 lbs

5

Dave
Anderson

4:30 PM CrossFit

3 x 3 @ 125 lbs

5

Private

4:30 PM CrossFit

3 x 3 @ 125 lbs

5

Rob
D’Angelo

4:30 PM CrossFit

3 x 3 @ 125 lbs

6

John
Rogacki

11:30 AM CrossFit

3 x 3 @ 120 lbs

115/120/120

7

Andy
Mount

5: 30 AM CrossFit

3 x 3 @ 115 lbs

7

Jeff
Hough

5: 30 AM CrossFit

3 x 3 @ 115 lbs

Angry shoulder

7

Ken
Borst

11:30 AM CrossFit

3 x 3 @ 115 lbs

7

Mathew
Warren

5: 30 AM CrossFit

3 x 3 @ 115 lbs

7

Rex
Scott

6:30 AM CrossFit

3 x 3 @ 115 lbs

8

Chris
Bruscato

4:30 PM CrossFit

3 x 3 @ 110 lbs

8

Chris
Pearcey

8:45 AM CrossFit

3 x 3 @ 110 lbs

8

Private

8:45 AM CrossFit

3 x 3 @ 110 lbs

9

Jason
Martin

4:30 PM CrossFit

3 x 3 @ 105 lbs

10

Dave
Mosher

8:45 AM CrossFit

3 x 3 @ 100 lbs

11

Brian
Niepoky

5: 30 AM CrossFit

3 x 3 @ 95 lbs

Push press on very last one

11

Ram
Hernandez

5: 30 AM CrossFit

3 x 3 @ 95 lbs

did last at 105

12

Jonathan
Bermudez

6:30 AM CrossFit

3 x 3 @ 85 lbs

13

Nicholas
Johnson

11:30 AM CrossFit

3 x 8 @ 65 lbs

14

Gaurav
Singh

6:30 PM CrossFit

3 x 3 @ 0 lbs

14

Mike
Reser

4:30 PM CrossFit

2 x 3 @ 115 lbs

1 x 3 @ 105

14

Dylan
Graham

6:30 PM CrossFit

1 x 3 @ 105 lbs

95, 95, 105

14

Scott
Boss

5: 30 AM CrossFit

1 x 3 @ 125 lbs

95, 115, 125

Female Clients

1

Beth
Poore

4:30 PM CrossFit

3 x 3 @ 95 lbs

1

Christine
Ford

11:30 AM CrossFit

3 x 3 @ 95 lbs

2

Jaimee
Mayfield

4:30 PM CrossFit

3 x 3 @ 87.5 lbs

2

Sarah
Holman

4:30 PM CrossFit

3 x 3 @ 87.5 lbs

3

Katelin
Turner

5: 30 AM CrossFit

3 x 3 @ 85 lbs

3

Melissa
Griffin

5:30 PM CrossFit

3 x 3 @ 85 lbs

first two set at 85 - last one at 75

3

Patti
Smith

5: 30 AM CrossFit

3 x 3 @ 85 lbs

I did not listen! LOL 1X3@#65-1X3#75 and 1X3@85

4

Chantell
Fukumae

6:30 PM CrossFit

3 x 3 @ 80 lbs

4

Nathalie
Mateer

5: 30 AM CrossFit

3 x 3 @ 80 lbs

5

Karen
Mount

11:30 AM CrossFit

3 x 3 @ 75 lbs

5

Kate
Kauffman

5: 30 AM CrossFit

3 x 3 @ 75 lbs

Failed third rep on second attempt.

5

Kathy
Lohne

8:45 AM CrossFit

3 x 3 @ 75 lbs

5

Rana
Schnaubelt

4:30 PM CrossFit

3 x 3 @ 75 lbs

6

Dawna
Graham

8:45 AM CrossFit

3 x 3 @ 72.5 lbs

7

Cheri
Lebrun

5: 30 AM CrossFit

3 x 3 @ 70 lbs

7

Julie
Peterson

11:30 AM CrossFit

3 x 3 @ 70 lbs

8

Private

11:30 AM CrossFit

3 x 3 @ 65 lbs

9

Teresa
Morescalchi

8:45 AM CrossFit

3 x 3 @ 60 lbs

10

Alycia
Johnson

11:30 AM CrossFit

3 x 10 @ 50 lbs

10

Bryanna
Houdeshell

8:45 AM CrossFit

3 x 3 @ 50 lbs

1 rep at 55

10

Sangeetha
Nandan

6:30 AM CrossFit

3 x 3 @ 50 lbs

1X3@ 55