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Components

Deadlift

MU / snatch ladder

Deadlift

Metcon

GHR

Settings

Workout

Fri

Main WOD

A: Metcon (No Measure)

Warm up for deadlifts

3 rounds @ 80%
10 KB swings Russian 53/35
10m Inchworm
10 spinal rock into toe touch

7 min cap

B: Deadlift (Build to a 1 RM in 25 min)

Deadlift

C: MU / snatch ladder (AMRAP - Reps)

2 MU
2 snatch 135/95
Add 1 rep per round

AMRAP 10

Team training

A: Metcon (No Measure)

Warm up for deadlifts

3 rounds @ 80%
10 KB swings Russian 53/35
10m Inchworm
10 spinal rock into toe touch

B: Deadlift (3 x 10 , add 10# last week)

Deadlift

C: Metcon (3 Rounds for time)

3 sets each for times of
20 cal row
5 power clean 165/115 (TnG)
5 box jumps 30/24

Sprint sets....100%

D: GHR (3 x 8-12 , rest 2-3 b/t)

Glute ham raises

Start at parallel and go up to vertical

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

Whiteboard:

Friday, October 16, 2015

Male Clients

1

Robert
Ball

6:30 AM CrossFit

1 x 1 @ 515 lbs

2

Mathew
Warren

5: 30 AM CrossFit

1 x 1 @ 415 lbs

3

John
Rogacki

11:30 AM CrossFit

1 x 1 @ 395 lbs

Failed 435#

4

Dave
Anderson

4:30 PM CrossFit

1 x 1 @ 375 lbs

failed #410

4

Tom
Holt

4:30 PM CrossFit

1 x 1 @ 375 lbs

Missed 420

5

Chris
Pearcey

8:45 AM CrossFit

1 x 1 @ 365 lbs

Failed 385#

5

Fred
Peterson

11:30 AM CrossFit

1 x 1 @ 365 lbs

20#PR; failed 385#

5

Jason
Martin

4:30 PM CrossFit

1 x 1 @ 365 lbs

failed 405

6

Chris
Bruscato

4:30 PM CrossFit

1 x 1 @ 360 lbs

6

Jeremy
Rigdon

4:30 PM CrossFit

1 x 1 @ 360 lbs

7

Zosimo
Lopez

4:30 PM CrossFit

1 x 1 @ 345 lbs

8

Bruce
Barnes

4:30 PM CrossFit

1 x 1 @ 335 lbs

9

Jonathan
Bermudez

6:30 AM CrossFit

1 x 1 @ 315 lbs

10

Kent
Sayre

6:30 AM CrossFit

1 x 1 @ 305 lbs

mixed grip

11

Matthew
Zola

4:30 PM CrossFit

1 x 1 @ 300 lbs

Tried 315 twice

12

Private

8:45 AM CrossFit

1 x 1 @ 265 lbs

13

Dave
Mosher

8:45 AM CrossFit

1 x 1 @ 255 lbs

13

Jordyn
Low

5: 30 AM CrossFit

1 x 1 @ 255 lbs

14

Nicholas
Johnson

8:45 AM CrossFit

5 x 1 @ 215 lbs

14

Michael
Weinstein

5:30 PM CrossFit

2 x 1 @ 215 lbs

15

Alex
Matsuda

5: 30 AM CrossFit

1 x 1 @ 200 lbs

16

Kyle
Kraft

4:30 PM CrossFit

1 x 1 @ 155 lbs

Female Clients

1

Katelin
Turner

5: 30 AM CrossFit

1 x 1 @ 320 lbs

5# PR!

2

Beth
Poore

4:30 PM CrossFit

1 x 1 @ 300 lbs

+15

3

Private

11:30 AM CrossFit

1 x 1 @ 275 lbs

3

Kathy
Lohne

6:30 AM CrossFit

1 x 1 @ 275 lbs

4

Christine
Ford

11:30 AM CrossFit

1 x 1 @ 270 lbs

4

Colette
Matsuda

5: 30 AM CrossFit

1 x 1 @ 270 lbs

Thanks, Patti!

5

Krysta
Besser

8:45 AM CrossFit

1 x 1 @ 255 lbs

5

Patti
Smith

5: 30 AM CrossFit

1 x 1 @ 255 lbs

Thank you Colette!!!!!!!!!

6

Piper
Huber

11:30 AM CrossFit

1 x 1 @ 250 lbs

5# pr! Plus it is 250! Did on 10/15 at 6 pm

7

Kate
Kauffman

5: 30 AM CrossFit

1 x 1 @ 245 lbs

15# PR!

7

Katie
HIlgemann

5: 30 AM CrossFit

1 x 1 @ 245 lbs

20# PR!

7

Rana
Schnaubelt

11:30 AM CrossFit

1 x 1 @ 245 lbs

8

Melissa
Griffin

11:30 AM CrossFit

1 x 1 @ 225 lbs

9

Andrea
Samudio

4:30 PM CrossFit

1 x 1 @ 220 lbs

10

Chelsea
Henning

6:30 AM CrossFit

1 x 1 @ 215 lbs

11

Lisa
Romary

8:45 AM CrossFit

1 x 1 @ 210 lbs

12

Nathalie
Mateer

5: 30 AM CrossFit

1 x 1 @ 205 lbs

15# pr

13

Julie
Peterson

11:30 AM CrossFit

1 x 1 @ 145 lbs

14

Paige
Hubbell

8:45 AM CrossFit

1 x 6 @ 125 lbs

Worked up to 125 through 5 sets

14

Bryanna
Houdeshell

8:45 AM CrossFit

1 x 1 @ 125 lbs

15

Kaco
Newbury

11:30 AM CrossFit

1 x 1 @ 115 lbs

16

Tiffany
Lindsay

6:30 AM CrossFit

5 x 4 @ 105 lbs