Public Whiteboard

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Components

Back Squat

Metcon

Push Press

Clean

Metcon

Settings

Workout

Tues

Main WOD

A: Back Squat (3 x 8 ,add 5-10#)

Back Squat

B: Metcon (Time)

50 wall ball
100 DUs
40 wall ball
80 DUs
30 wall ball
60 DUs
20 wall ball
40 DUs
10 wall ball
20 DUs

Rx+ - 25/16

Team training

A: Push Press (Clusters 2.2.2.2 x 3 )

Push Press

Start at 70-75% max
Rest 15s b/t clusters
Rest 2-3 min b/t sets

B: Clean (Build to a heavy in 12-min , )

Clean

Not a max, just heavy enough to tax your CNS, roughly 75-80%

C: Metcon (AMRAP - Reps)

AMRAP 10 of
Ascending ladder 1- XXX
1 clean 65 - 70% max
1 rope climb - L-sit from floor / L -sit standing / legless / standard
Add 1 rep each round

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

Whiteboard:

Tuesday, October 11, 2016

Male Clients

1

Les
Davis

8:45 AM CrossFit

3 x 8 @ 265 lbs

1

Zachary
Grosshandler

5: 30 AM CrossFit

3 x 8 @ 265 lbs

45,135,185,225 255,265,265

2

Drew
Rivera

11:30 AM CrossFit

3 x 8 @ 255 lbs

3

Aaron
Johnston

11:30 AM CrossFit

3 x 8 @ 235 lbs

3

Dean
Durfee

4:30 PM CrossFit

3 x 8 @ 235 lbs

3

Josh
Hackett

11:30 AM CrossFit

3 x 8 @ 235 lbs

1 set of 245, 1 set of 250

3

Rich
Roskopf

11:30 AM CrossFit

3 x 8 @ 235 lbs

4

Andy
Mount

5: 30 AM CrossFit

3 x 8 @ 225 lbs

last set @ 235

4

Chris
Pearcey

6:30 AM CrossFit

3 x 8 @ 225 lbs

4

Private

4:30 PM CrossFit

3 x 8 @ 225 lbs

5

Setha
Nhoung

6:45 PM CrossFit

3 x 8 @ 215 lbs

6

Jason
Martin

4:30 PM CrossFit

3 x 8 @ 205 lbs

6

Jeff
Hough

11:30 AM CrossFit

3 x 8 @ 205 lbs

6

Nolan
Fisk

4:30 PM CrossFit

3 x 8 @ 205 lbs

6

Skip
Henkel

5:30 PM CrossFit

3 x 8 @ 205 lbs

185, 195, 205

6

Todd
Findlay

4:30 PM CrossFit

3 x 8 @ 205 lbs

7

John
Rogacki

11:30 AM CrossFit

3 x 8 @ 195 lbs

8

Jonathan
Bermudez

5: 30 AM CrossFit

3 x 8 @ 185 lbs

9

Fred
Peterson

5: 30 AM CrossFit

3 x 8 @ 155 lbs

10

Private

11:30 AM CrossFit

3 x 8 @ 135 lbs

10

Jens
Deppe

11:30 AM CrossFit

3 x 8 @ 135 lbs

10

Private

11:30 AM CrossFit

3 x 8 @ 135 lbs

11

Rome
Lingenfelter

5: 30 AM CrossFit

3 x 8 @ 115 lbs

95,115,135lbs

12

Private

8:45 AM CrossFit

2 x 8 @ 165 lbs

12

Joe
Vithayathil

11:30 AM CrossFit

1 x 8 @ 250 lbs

Female Clients

1

Melissa
Griffin

11:30 AM CrossFit

3 x 8 @ 170 lbs

2

Katelin
Turner

6:45 PM CrossFit

3 x 8 @ 165 lbs

3

Rana
Schnaubelt

11:30 AM CrossFit

3 x 8 @ 155 lbs

3

Tracie
Miller

6:30 AM CrossFit

3 x 8 @ 155 lbs

4

Maggie
Beltran

6:45 PM CrossFit

3 x 8 @ 145 lbs

4

Private

6:45 PM CrossFit

3 x 8 @ 145 lbs

5

Ali
Levy

6:45 PM CrossFit

3 x 8 @ 135 lbs

5

Christine
Ford

11:30 AM CrossFit

3 x 8 @ 135 lbs

5

Colette
Matsuda

5: 30 AM CrossFit

3 x 8 @ 135 lbs

5

Courtney
Floersch

6:45 PM CrossFit

3 x 8 @ 135 lbs

5

Erin
Rabidoux

5: 30 AM CrossFit

3 x 8 @ 135 lbs

6

Casey
Pierson

4:30 PM CrossFit

3 x 8 @ 125 lbs

6

Dawna
Graham

8:45 AM CrossFit

3 x 8 @ 125 lbs

7

Lindsay
Durfee

4:30 PM CrossFit

3 x 8 @ 120 lbs

8

Jennifer
Larson

11:30 AM CrossFit

3 x 8 @ 105 lbs

8

Kate
Kauffman

4:30 PM CrossFit

3 x 8 @ 105 lbs

8

Krysta
Besser

8:45 AM CrossFit

3 x 8 @ 105 lbs

13 wks, squat to box

8

Su
Sparhawk

6:30 AM CrossFit

3 x 8 @ 105 lbs

8

Teresa
Morescalchi

5: 30 AM CrossFit

3 x 8 @ 105 lbs

9

Jen
Thomason

4:30 PM CrossFit

3 x 8 @ 95 lbs

10

Jordan
Peterson

8:45 AM CrossFit

3 x 8 @ 85 lbs

10

Keesa
Garcia

5:30 PM CrossFit

3 x 8 @ 85 lbs

11

Chelsea
Kilway

6:30 AM CrossFit

3 x 8 @ 75 lbs

12

Anu
Balu

5: 30 AM CrossFit

2 x 8 @ 125 lbs

1x8 @105#

12

Nathalie
Mateer

5: 30 AM CrossFit

2 x 8 @ 105 lbs

1@95

12

Julie
Peterson

11:30 AM CrossFit

1 x 8 @ 115 lbs

2x105