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Components

Shoulder Press

Metcon

Shoulder Press

Ring Dips

Metcon

Settings

Workout

Tues

Main WOD

A: Shoulder Press (Build to a 1RM in 20 min)

Shoulder Press

B: Metcon (5 Rounds for time)

5 sets each for times of
100m sprint
5 power cleans 155/105

Rest 2 min b/t

Team training

A: Shoulder Press (3 x 5 , 70%+)

Shoulder Press

B: Ring Dips (3 x 12 , bar dips / CGPU scale)

Ring Dips

C: Metcon (Time)

30 TTB
60 DUs
20 TTB
40 DUs
10 TTB
20 DUs

For time

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

Whiteboard:

Tuesday, October 13, 2015

Male Clients

1

Robert
Ball

6:30 AM CrossFit

1 x 1 @ 210 lbs

2

Les
Davis

8:45 AM CrossFit

1 x 1 @ 200 lbs

3

John
Floersch

4:30 PM CrossFit

1 x 1 @ 195 lbs

4

Rob
Boek

6:30 AM CrossFit

1 x 1 @ 175 lbs

5

Jason
Roraback

5: 30 AM CrossFit

1 x 1 @ 165 lbs

-10 work to do

5

Tom
Holt

4:30 PM CrossFit

1 x 1 @ 165 lbs

6

Rob
D’Angelo

4:30 PM CrossFit

1 x 1 @ 157.5 lbs

PR+2.5

7

Adam
Michaud

4:30 PM CrossFit

1 x 1 @ 155 lbs

7

Fahad
Al-Wetaid

4:30 PM CrossFit

1 x 1 @ 155 lbs

-10 yuck

7

Jeff
Hough

5: 30 AM CrossFit

1 x 1 @ 155 lbs

8

Private

4:30 PM CrossFit

1 x 1 @ 147.5 lbs

9

Dean
Durfee

6:30 AM CrossFit

1 x 1 @ 145 lbs

10

Ted
Hanik

5:30 PM CrossFit

1 x 1 @ 140 lbs

11

Mathew
Warren

5: 30 AM CrossFit

1 x 1 @ 135 lbs

Fail 145

12

Chris
Pearcey

8:45 AM CrossFit

1 x 1 @ 130 lbs

+10

12

Dave
Anderson

4:30 PM CrossFit

1 x 1 @ 130 lbs

failed 145#

12

Jason
Martin

4:30 PM CrossFit

1 x 1 @ 130 lbs

12

Jeremy
Rigdon

4:30 PM CrossFit

1 x 1 @ 130 lbs

failed 142.5#

13

Bruce
Barnes

4:30 PM CrossFit

1 x 1 @ 125 lbs

failed 130

13

Private

8:45 AM CrossFit

1 x 1 @ 125 lbs

14

Andy
Mount

5: 30 AM CrossFit

1 x 1 @ 120 lbs

Shoulder Injury Still

14

Fred
Peterson

5: 30 AM CrossFit

1 x 1 @ 120 lbs

15# pr

15

Dylan
Graham

6:30 PM CrossFit

1 x 1 @ 115 lbs

16

Dave
Mosher

8:45 AM CrossFit

1 x 1 @ 105 lbs

16

Matthew
Zola

6:30 PM CrossFit

1 x 1 @ 105 lbs

17

Paul
Schopp

5:30 PM CrossFit

34 x 5 @ 100 lbs

17

Private

11:30 AM CrossFit

1 x 1 @ 100 lbs

18

Jonathan
Bermudez

6:30 AM CrossFit

1 x 1 @ 95 lbs

18

Sudhir
menon

11:30 AM CrossFit

1 x 1 @ 95 lbs

19

Gaurav
Singh

6:30 PM CrossFit

1 x 5 @ 85 lbs

85

20

Jackson
Strouhal

4:30 PM CrossFit

3 x 1 @ 45 lbs

Female Clients

1

Colette
Matsuda

5: 30 AM CrossFit

1 x 1 @ 105 lbs

2

Katie
HIlgemann

5: 30 AM CrossFit

1 x 1 @ 100 lbs

2

Patti
Smith

5: 30 AM CrossFit

1 x 1 @ 100 lbs

15# PR woop woop

3

Beth
Poore

5:30 PM CrossFit

1 x 1 @ 95 lbs

failed 115 2x

3

Chelsea
Henning

8:45 AM CrossFit

1 x 1 @ 95 lbs

3

Katelin
Turner

5: 30 AM CrossFit

1 x 1 @ 95 lbs

not super happy... 5# less than previous 1RM.

4

Chantell
Fukumae

6:30 PM CrossFit

1 x 1 @ 90 lbs

4

Melissa
Griffin

4:30 PM CrossFit

1 x 1 @ 90 lbs

4

Nathalie
Mateer

5: 30 AM CrossFit

1 x 1 @ 90 lbs

2nd time's a charm! ;)

5

Private

11:30 AM CrossFit

1 x 1 @ 87.5 lbs

5

Karen
Mount

11:30 AM CrossFit

1 x 1 @ 87.5 lbs

6

Private

6:30 PM CrossFit

1 x 1 @ 87 lbs

7

Kate
Kauffman

5: 30 AM CrossFit

1 x 1 @ 85 lbs

7

Kathy
Lohne

8:45 AM CrossFit

1 x 1 @ 85 lbs

7

Lindsay
Durfee

5:30 PM CrossFit

1 x 1 @ 85 lbs

7

Piper
Huber

6:30 PM CrossFit

1 x 1 @ 85 lbs

shitty again

8

Andrea
Samudio

4:30 PM CrossFit

1 x 1 @ 80 lbs

9

Courtney
Floersch

6:30 PM CrossFit

1 x 1 @ 75 lbs

10

Jenny

4:30 PM CrossFit

1 x 1 @ 70 lbs

11

Teresa
Morescalchi

5: 30 AM CrossFit

1 x 1 @ 65 lbs

attempt 75

12

Anne
Shapira

8:45 AM CrossFit

1 x 1 @ 60 lbs

13

Keesa
Garcia

5:30 PM CrossFit

1 x 1 @ 57.5 lbs

14

Ashley
Fritz

5:30 PM CrossFit

1 x 5 @ 55 lbs

14

Bryanna
Houdeshell

8:45 AM CrossFit

1 x 1 @ 55 lbs

Failed at 60