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Hang Clean & Push Jerk

Metcon

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Workout

Mon 10-15-18

1: General Warm Up 1

2 rounds:
Lunge down (length of gym)
10 Squats
Bear Crawl back
10 Push Ups
Samson stretch 30 sec. each leg
10 Good Mornings

2: Hang Clean & Push Jerk (14x1, same weight entire time )

EMOM 14:00, 1 rep per minute

3: Metcon (AMRAP - Reps)

Every 2 minutes for 6 rounds:
Rd 1 - Bike 20/15 Cal then: Max Pull Ups
Rd 2 - Run 200m then: Max burpees
repeat

score = total pull ups + burpees. 12:00 WOD.

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

Whiteboard:

Monday, October 15, 2018

Clients:

Clients

1

Bejan
Rejaian

5:30 PM WOD

14 x 1 @ 320 lbs

2

Andrew
Bolliger

3:30 PM WOD

14 x 1 @ 245 lbs

3

Billy
Montgomery

5:30 PM WOD

14 x 1 @ 225 lbs

3

Hugh
Barnett

5:30 PM WOD

14 x 1 @ 225 lbs

4

Casey
Craig

3:30 PM WOD

14 x 1 @ 215 lbs

4

John
Richey

4:30 PM WOD

14 x 1 @ 215 lbs

strict

4

Tony
Moul

3:30 PM WOD

14 x 1 @ 215 lbs

5

Bjoern
Bollmann

3:30 PM WOD

14 x 1 @ 205 lbs

5

Jason
Murphy

4:30 PM WOD

14 x 1 @ 205 lbs

5

Joe
Chase

6:30 PM WOD

14 x 1 @ 205 lbs

5

Michael
Toma

3:30 Open Gym

14 x 1 @ 205 lbs

last round did 225

5

Paul
Vasend

5:00 AM WOD

14 x 1 @ 205 lbs

4@225 1@245

5

Rick
Metzger

9:30 AM WOD

14 x 1 @ 205 lbs

5

Shawn
Johnson

5:30 PM WOD

14 x 1 @ 205 lbs

6

Peter "Bir ...
Kauss

5:30 PM WOD

14 x 1 @ 185 lbs

EMOM

6

Vince
Baker

4:30 PM WOD

14 x 1 @ 185 lbs

7

Collin
Kayser

5:30 PM WOD

14 x 1 @ 175 lbs

7

Kasen
McGraw

12:00 PM WOD

14 x 1 @ 175 lbs

7

Thanh
Vo

5:00 AM WOD

14 x 1 @ 175 lbs

8

Andrea
Krahmer

5:30 PM WOD

14 x 1 @ 155 lbs

8

Chris
Dunlap

3:30 PM WOD

14 x 1 @ 155 lbs

8

Kristopher
Elliott

5:30 PM WOD

14 x 1 @ 155 lbs

8

Steve
Marik

6:30 PM WOD

14 x 1 @ 155 lbs

9

Bob
Rindy

4:30 PM WOD

14 x 1 @ 145 lbs

9

Joseph
McClish

6:30 PM WOD

14 x 1 @ 145 lbs

Last 5 rounds did 145

9

TIMMY
Unknown

4:30 PM WOD

14 x 1 @ 145 lbs

10

Adam
Librande

6:00 AM WOD

14 x 1 @ 135 lbs

10

Curtis
Rue

5:30 PM WOD

14 x 1 @ 135 lbs

10

Heather
Leaks

5:30 PM WOD

14 x 1 @ 135 lbs

10

James
Bartlett

3:30 Open Gym

14 x 1 @ 135 lbs

10

Michael
Keefer

6:00 AM WOD

14 x 1 @ 135 lbs

10

Michael
McCarthy

12:00 PM WOD

14 x 1 @ 135 lbs

10

Shane
Doyle

6:00 AM WOD

14 x 1 @ 135 lbs

But I only did 135#’s the last 4

10

Troy
Willis

5:00 AM WOD

14 x 1 @ 135 lbs

11

Ali
Virtue (Pa ...

6:00 AM WOD

14 x 1 @ 130 lbs

Riley are you proud of me?! :) Squat hang + Split jerk.

12

Dale
Mizer

6:00 AM WOD

14 x 1 @ 125 lbs

12

John
Graham

6:00 AM WOD

14 x 1 @ 125 lbs

12

Matt
Polacek

12:00 PM WOD

14 x 1 @ 125 lbs

12

Tom
Dalke

3:30 Open Gym

14 x 1 @ 125 lbs

13

Jenni
Bollmann

3:30 PM WOD

14 x 1 @ 120 lbs

thanks for the motivation Nikki!

14

Nikki
Nelson

9:30 AM WOD

14 x 1 @ 115 lbs

14

Reid
Holcomb

5:00 AM WOD

14 x 1 @ 115 lbs

15

Casey
Lucas

12:00 PM WOD

14 x 1 @ 105 lbs

15

KIRA
DACZEWITZ

5:00 AM WOD

14 x 1 @ 105 lbs

just hang clean

15

Monica
Petrone

5:30 PM WOD

14 x 1 @ 105 lbs

16

Amica
Cooke

9:30 AM WOD

14 x 1 @ 100 lbs

16

Colleen
Frazier

5:00 AM WOD

14 x 1 @ 100 lbs

16

Mindi
Ashby

4:30 PM WOD

14 x 1 @ 100 lbs

16

Theresa
Williams

4:30 PM WOD

14 x 1 @ 100 lbs

all same weight

17

Aimee
Murphy

3:30 Open Gym

14 x 1 @ 95 lbs

17

Mark
A. Toma

5:30 PM WOD

14 x 1 @ 95 lbs

18

Bill
Berman

6:00 AM WOD

14 x 1 @ 85 lbs

18

Delia
Miranda

8:30 AM WOD

14 x 1 @ 85 lbs

18

Jenn
Graham

6:00 AM WOD

14 x 1 @ 85 lbs

18

Jessica
Warburton

5:30 PM WOD

14 x 1 @ 85 lbs

18

Jody
Chase

6:30 PM WOD

14 x 1 @ 85 lbs

18

Nicole
Miller

3:30 Open Gym

14 x 1 @ 85 lbs

18

Sheri
Baker

8:30 AM WOD

14 x 1 @ 85 lbs

19

Cheryl
Pellegrini

5:00 AM WOD

14 x 1 @ 80 lbs

20

Andrea
Fugate

3:30 PM WOD

14 x 1 @ 75 lbs

20

Claire
Nettleton

12:00 PM WOD

14 x 1 @ 75 lbs

20

Private

6:00 AM WOD

14 x 1 @ 75 lbs

20

Emily
Rue

5:30 PM WOD

14 x 1 @ 75 lbs

20

Kila
Dunham

5:30 PM WOD

14 x 1 @ 75 lbs

20

Melissa
Andal

5:00 AM WOD

14 x 1 @ 75 lbs

20

Pam
Smith

12:00 PM WOD

14 x 1 @ 75 lbs

21

Amy
Welsh

4:30 PM WOD

14 x 1 @ 70 lbs

21

Caitlin
Smith

5:30 PM WOD

14 x 1 @ 70 lbs

17.5

22

Lisa
Martin- Baker

5:00 AM WOD

14 x 1 @ 65 lbs

23

Dana
Toma

5:30 PM WOD

14 x 1 @ 55 lbs

23

Denise
P

12:00 PM WOD

14 x 1 @ 55 lbs

23

Lindsey
Angell

5:30 PM WOD

14 x 1 @ 55 lbs

23

Liz
Marik

6:30 PM WOD

14 x 1 @ 55 lbs

24

Jenni
Bertels

5:00 AM WOD

14 x 1 @ 45 lbs

working on form

24

Melissa
Hedstrom

8:30 AM WOD

14 x 1 @ 45 lbs

24

Sherrill
Conley

8:30 AM WOD

14 x 1 @ 45 lbs

25

Mike
Petrone

5:30 PM WOD

50 x 1 @ 35 lbs

26

Private

6:00 AM WOD

13 x 1 @ 155 lbs

26

Hayli
Librande

9:30 AM WOD

11 x 1 @ 70 lbs

3@60#

26

Joyce
Kintz

9:30 AM CrossFit

11 x 1 @ 110 lbs

3 prior reps (85,95,105)

26

Kay
Metzger

8:30 AM WOD

11 x 1 @ 70 lbs

3x1@65

26

Toni
Blair

5:30 PM WOD

10 x 1 @ 115 lbs

26

Kip
Patterson

5:00 AM WOD

8 x 1 @ 185 lbs

first 6 sets at 165#

26

Ben
Morehouse

4:30 PM WOD

5 x 1 @ 185 lbs

26

Conner
Winkler

9:30 AM WOD

4 x 1 @ 115 lbs

10x1@105lbs

26

John
Foley

12:00 PM WOD

4 x 1 @ 145 lbs

5x1 @ 135, 5x1@125

26

Jacquie
Strand

4:30 PM WOD

3 x 1 @ 145 lbs

26

Alex
Przybylowski

5:30 PM WOD

2 x 1 @ 200 lbs

26

Perry
DeJoode

4:30 PM WOD

2 x 1 @ 215 lbs

26

Brandon
Lewis

9:30 AM WOD

1 x 1 @ 105 lbs

13X1 @ 85lbs

26

Steve
South

9:30 AM WOD

1 x 1 @ 245 lbs

26

Steven
Deless

4:30 PM WOD

1 x 1 @ 255 lbs