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Components

Bench Press

Metcon

Back Squat

Metcon

Dragon Flags

DB External rotations

Settings

Workout

Fri

Main WOD

Bench Press (3 x 8 @ 65%+)

Bench Press

Super set with DB push press x 8 @ 31X1

Metcon (Time)

5 rounds for time of

5 squat clean thrusters 155/105
15 TTB
30 DUs

20 min cap

Team training

Back Squat (1-10-1-10-1-10 , AHAP)

Back Squat

As heavy as possible each set , rest 2-3 min b/t sets

Metcon (Time)

3 rounds for time of

50 wall ball 25/16
30 TTB
10 Hang power cleans 185/115

Accessory Work

Dragon Flags (3 x 8-10)

https://www.youtube.com/watch?v=ja8tC7AJ4Tg

DB External rotations (3 x 8/arm Use a light DB )

Elbow on knee

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

Whiteboard:

Friday, October 07, 2016

Male Clients

1

Aaron
Johnston

11:30 AM CrossFit

3 x 8 @ 185 lbs

1

Dean
Durfee

8:45 AM CrossFit

3 x 8 @ 185 lbs

40lb db

1

Andrew
Yancy

5:30 PM CrossFit

1 x 8 @ 185 lbs

135lb,165lb, 185lb. 25lb DB

1

Joe
Rayburn

6:45 PM CrossFit

1 x 8 @ 185 lbs

2

Jeff
Hough

11:30 AM CrossFit

2 x 8 @ 165 lbs

1@155lb 30lb db

3

Private

11:30 AM CrossFit

3 x 8 @ 155 lbs

3

DAVE
RASMUSSEN

11:30 AM CrossFit

3 x 8 @ 155 lbs

3

David
Fisher

5: 30 AM CrossFit

3 x 8 @ 155 lbs

3

Todd
Findlay

4:30 PM CrossFit

3 x 8 @ 155 lbs

3

Rich
Roskopf

11:30 AM CrossFit

1 x 8 @ 155 lbs

4

Rome
Lingenfelter

5: 30 AM CrossFit

3 x 8 @ 145 lbs

4

Andy
Mount

5: 30 AM CrossFit

1 x 8 @ 145 lbs

4

Zachary
Grosshandler

5: 30 AM CrossFit

1 x 8 @ 145 lbs

45,95,135,145,145 35 lb db

5

Chris
Pearcey

6:30 AM CrossFit

3 x 8 @ 135 lbs

25# DB Press

5

Private

4:30 PM CrossFit

3 x 8 @ 135 lbs

5

Drew
Rivera

8:45 AM CrossFit

1 x 8 @ 135 lbs

#30 for DB push press

5

Jeremy
Rigdon

4:30 PM CrossFit

1 x 8 @ 135 lbs

30# dB press

5

Mike
Ford

5:30 PM CrossFit

1 x 8 @ 135 lbs

6

Jens
Deppe

11:30 AM CrossFit

1 x 8 @ 125 lbs

6

Private

5: 30 AM CrossFit

1 x 8 @ 125 lbs

6

Mathew
Warren

5: 30 AM CrossFit

1 x 8 @ 125 lbs

Db press 35#

7

Jonathan
Bermudez

5: 30 AM CrossFit

3 x 8 @ 115 lbs

DB 25#

7

HP
Park

4:30 PM CrossFit

1 x 8 @ 115 lbs

8

Bill
Hoppe

8:45 AM CrossFit

3 x 8 @ 95 lbs

BD PP 20 # 3x8

8

Private

8:45 AM CrossFit

3 x 8 @ 95 lbs

9

Dave
Mosher

8:45 AM CrossFit

3 x 8 @ 85 lbs

20# DB push press

9

Alex
Matsuda

5: 30 AM CrossFit

1 x 8 @ 85 lbs

Female Clients

1

Christine
Ford

11:30 AM CrossFit

3 x 8 @ 105 lbs

2

Rana
Schnaubelt

11:30 AM CrossFit

3 x 8 @ 90 lbs

press#20

3

Casey
Pierson

11:30 AM CrossFit

3 x 8 @ 85 lbs

felt good-could have gone heavier.

3

Colette
Matsuda

5: 30 AM CrossFit

3 x 8 @ 85 lbs

25#DB press

3

Private

6:45 PM CrossFit

3 x 8 @ 85 lbs

3

Tracie
Miller

6:30 AM CrossFit

3 x 8 @ 85 lbs

3

Julie
Peterson

11:30 AM CrossFit

1 x 8 @ 85 lbs

20#DB press

4

Katelin
Turner

8:45 AM CrossFit

3 x 8 @ 80 lbs

20# db push press

5

Su
Sparhawk

6:30 AM CrossFit

1 x 8 @ 75 lbs

2x8 @ 65#, 10#db

6

Chelsea
Kilway

6:30 AM CrossFit

3 x 8 @ 65 lbs

6

Courtney
Floersch

11:30 AM CrossFit

3 x 8 @ 65 lbs

6

Lisa
Romary

8:45 AM CrossFit

3 x 8 @ 65 lbs

6

Nathalie
Mateer

5: 30 AM CrossFit

3 x 8 @ 65 lbs

6

Kaco
Newbury

11:30 AM CrossFit

1 x 8 @ 65 lbs