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Components

Clean and Jerk

Clean and Jerk

Metcon

Snatch

Metcon

Metcon

Dips weighted

Pistols

Settings

Workout

Fri

Main WOD

come in at 3:30 to get in some bench and bis....Swole City

A: Clean and Jerk (Build to a heavy in 12-15 min)

Clean and Jerk

B: Clean and Jerk (EMOM 10 x 1 rep @ 80%)

Clean and Jerk

Perform 1 C/J and 3 Burpee over bar each minute for 10 min

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 8 of
12 box jumps 24/20
6 push press 115/75
3 ring MU

Rx+ - 30/24 box jump
135/95 push press
Strict MU

Team training

A: Snatch (Build to a moderate heavy in 12 min)

Snatch

B: Metcon (Weight)

10 min time Cap
Complete "fran"
In time left over establish a 1 RM snatch

Scale as needed to finish "Fran" in 6 min or less

C: Metcon (Time)

For time

2000m row
15 MU
1500m row
10 MU
1000m row
5 MU
500m row

Accessory Work

AA: Dips weighted (3 x 5 AHAP , good full ROM)

Full ROM dips w/ weight

AB: Pistols (3 x 8/leg , alternate with dips)

Pistols

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

Whiteboard:

Friday, October 14, 2016

Male Clients

1

HP
Park

4:30 PM CrossFit

1 x 1 @ 245 lbs

10 lb PR!

2

Zachary
Grosshandler

5: 30 AM CrossFit

1 x 1 @ 240 lbs

Hit 250 clean but missed the jerk 75, 95, 135, 165, 195, 215, 240...

3

David
Fisher

5: 30 AM CrossFit

1 x 1 @ 235 lbs

4

Drew
Rivera

8:45 AM CrossFit

1 x 1 @ 225 lbs

jumped to 255, got the clean not the jerk

5

Dean
Durfee

8:45 AM CrossFit

1 x 1 @ 215 lbs

Got 225 clean = pr

5

Josh
Hackett

11:30 AM CrossFit

1 x 1 @ 215 lbs

5

Todd
Findlay

4:30 PM CrossFit

1 x 1 @ 215 lbs

6

Aaron
Johnston

4:30 PM CrossFit

1 x 1 @ 205 lbs

Left early

6

Andy
Mount

6:30 AM CrossFit

1 x 1 @ 205 lbs

missed 215 3 times

6

Rich
Roskopf

11:30 AM CrossFit

1 x 1 @ 205 lbs

7

Private

4:30 PM CrossFit

1 x 1 @ 195 lbs

7

John
Rogacki

11:30 AM CrossFit

1 x 1 @ 195 lbs

missed 215 PR attempt twice

8

Jeff
Hough

11:30 AM CrossFit

1 x 1 @ 185 lbs

8

Setha
Nhoung

11:30 AM CrossFit

1 x 1 @ 185 lbs

9

Jeremy
Rigdon

4:30 PM CrossFit

1 x 1 @ 175 lbs

9

Mathew
Warren

5: 30 AM CrossFit

1 x 1 @ 175 lbs

10

Andy
Lowrey

11:30 AM CrossFit

1 x 1 @ 170 lbs

11

Private

5: 30 AM CrossFit

1 x 1 @ 165 lbs

11

Carl
Hickerson

6:30 AM CrossFit

1 x 1 @ 165 lbs

11

Jens
Deppe

11:30 AM CrossFit

1 x 1 @ 165 lbs

11

Matthew
Zola

4:30 PM CrossFit

1 x 1 @ 165 lbs

12

Charles
Cummings

6:45 PM CrossFit

1 x 1 @ 155 lbs

12

Jonathan
Bermudez

5: 30 AM CrossFit

1 x 1 @ 155 lbs

10#+

13

Fred
Peterson

5: 30 AM CrossFit

1 x 1 @ 145 lbs

Back not good today

13

Private

11:30 AM CrossFit

1 x 1 @ 145 lbs

14

Dave
Mosher

8:45 AM CrossFit

1 x 1 @ 125 lbs

15

Tim
Larkin

8:45 AM CrossFit

3 x 1 @ 115 lbs

15

Alex
Matsuda

5: 30 AM CrossFit

1 x 1 @ 115 lbs

16

Private

11:30 AM CrossFit

1 x 1 @ 107.5 lbs

Female Clients

1

Haley
Bury

5: 30 AM CrossFit

1 x 1 @ 160 lbs

2

Katelin
Turner

8:45 AM CrossFit

1 x 1 @ 145 lbs

3

Sarah
Allgood

4:30 PM CrossFit

1 x 1 @ 140 lbs

4

Colette
Matsuda

5: 30 AM CrossFit

1 x 1 @ 130 lbs

5

Rana
Schnaubelt

4:30 PM CrossFit

1 x 1 @ 125 lbs

More of a press

6

Courtney
Floersch

11:30 AM CrossFit

1 x 1 @ 115 lbs

7

Julie
Peterson

11:30 AM CrossFit

1 x 1 @ 110 lbs

7

Kate
Kauffman

11:30 AM CrossFit

1 x 1 @ 110 lbs

8

Tracie
Miller

6:30 AM CrossFit

1 x 2 @ 105 lbs

8

Casey
Pierson

6:45 PM CrossFit

1 x 1 @ 105 lbs

8

Lindsay
Durfee

8:45 AM CrossFit

1 x 1 @ 105 lbs

Failed at 110

8

Paige
Ueltschey

5: 30 AM CrossFit

1 x 1 @ 105 lbs

8

Su
Sparhawk

6:30 AM CrossFit

1 x 1 @ 105 lbs

9

Jordan
Peterson

5: 30 AM CrossFit

10 x 1 @ 95 lbs

9

Jessica
Riordan

4:30 PM CrossFit

1 x 1 @ 95 lbs

10

Karol
Anderson

8:45 AM CrossFit

1 x 1 @ 90 lbs

11

Jennifer
Larson

11:30 AM CrossFit

1 x 1 @ 85 lbs

11

Teresa
Morescalchi

5: 30 AM CrossFit

1 x 1 @ 85 lbs

12

Anne
Shapira

8:45 AM CrossFit

1 x 1 @ 80 lbs

13

Cheri
Lebrun

5: 30 AM CrossFit

1 x 1 @ 75 lbs

13

Lisa
Romary

8:45 AM CrossFit

1 x 1 @ 75 lbs

14

Shannon
Wiltz

8:45 AM CrossFit

1 x 1 @ 65 lbs

15

Sangeetha
Nandan

6:30 AM CrossFit

1 x 1 @ 55 lbs