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Components

Back Squat

Back Squat

Metcon

Deadlift

Deadlift

Muscle Snatch

Snatch

Metcon

Settings

Workout

Mon

Main WOD

A: Back Squat (3 x 8 , add 10# in 12-15 min)

Back Squat

B: Back Squat (1 x 20 AHAP 10 min)

Back Squat

C: Metcon (Time)

AMRAP 8 of
6 C2B pull ups
6 thrusters 115/75

Rx+ - 135/95 UB pull ups and thrusters

Team training

A: Deadlift (3 x 5 @ 70%+ , build over sets)

Deadlift

B: Deadlift (1 x 10 AHAP)

Deadlift

C: Muscle Snatch (Build to a 3 rep drop n go in 10 min)

Muscle Snatch

D: Snatch (Reps as follows)

Snatch

60% x 5 - quick singles
70% x 3
80%+ x 1-1-1 , build

E: Metcon (6 Rounds for time)

3 sets each for times of
15s AB
10 C2B pull ups
Alternate with
10 HSPU
Rest 3-4 min b/t

Accessory Work

A: Metcon (No Measure)

3 sets not for time of
40-50 DUs
10-12 pistols alt legs (5-6/leg)
8-10 strict pull ups

10 min

B: Metcon (No Measure)

3 sets of
10 IYTs
15 hip extensions

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

Whiteboard:

Monday, October 17, 2016

Male Clients

1

John
Floersch

4:30 PM CrossFit

3 x 8 @ 275 lbs

2

Drew
Rivera

11:30 AM CrossFit

3 x 8 @ 265 lbs

3

Aaron
Johnston

4:30 PM CrossFit

3 x 8 @ 245 lbs

3

Andrew
Yancy

5:30 PM CrossFit

3 x 8 @ 245 lbs

3

Rich
Roskopf

4:30 PM CrossFit

3 x 8 @ 245 lbs

4

Dean
Durfee

4:30 PM CrossFit

3 x 8 @ 240 lbs

5

Adam
Michaud

6:30 AM CrossFit

3 x 8 @ 235 lbs

6

Andy
Mount

11:30 AM CrossFit

3 x 8 @ 225 lbs

6

Cody
Koenig

6:45 PM CrossFit

3 x 8 @ 225 lbs

6

Dave
Anderson

4:30 PM CrossFit

3 x 8 @ 225 lbs

6

Jeff
Hough

11:30 AM CrossFit

3 x 8 @ 225 lbs

7

Jason
Martin

4:30 PM CrossFit

3 x 8 @ 215 lbs

7

Todd
Findlay

4:30 PM CrossFit

3 x 8 @ 215 lbs

8

John
Rogacki

11:30 AM CrossFit

3 x 8 @ 205 lbs

8

Rob
Cloutier

11:30 AM CrossFit

3 x 8 @ 205 lbs

9

Chris
Kvamme

6:30 AM CrossFit

3 x 8 @ 200 lbs

10

Jonathan
Bermudez

11:30 AM CrossFit

3 x 8 @ 195 lbs

11

Will
Mahoney

11:30 AM CrossFit

3 x 8 @ 185 lbs

12

Private

6:45 PM CrossFit

3 x 8 @ 175 lbs

12

Private

11:30 AM CrossFit

3 x 8 @ 175 lbs

12

Raymond
Abcede

4:30 PM CrossFit

3 x 8 @ 175 lbs

13

Dave
Mosher

8:45 AM CrossFit

3 x 8 @ 165 lbs

13

Fred
Peterson

4:30 PM CrossFit

3 x 8 @ 165 lbs

13

Tony
Kordosky

5:30 PM CrossFit

3 x 8 @ 165 lbs

14

Chip
Ueltschey

5: 30 AM CrossFit

3 x 8 @ 155 lbs

14

Jens
Deppe

4:30 PM CrossFit

3 x 8 @ 155 lbs

14

Mathew
Warren

5: 30 AM CrossFit

3 x 8 @ 155 lbs

15

Brian
Niepoky

5: 30 AM CrossFit

3 x 8 @ 145 lbs

15

Private

8:45 AM CrossFit

3 x 8 @ 145 lbs

15

Ram
Hernandez

5: 30 AM CrossFit

3 x 8 @ 145 lbs

16

Private

11:30 AM CrossFit

3 x 8 @ 135 lbs

16

Scott
Vernon

11:30 AM CrossFit

3 x 8 @ 135 lbs

17

Kush
Pathak

5:30 PM CrossFit

3 x 8 @ 125 lbs

18

Bill
Hoppe

8:45 AM CrossFit

3 x 8 @ 95 lbs

19

David
Fisher

5: 30 AM CrossFit

2 x 8 @ 205 lbs

19

Chris
Pearcey

6:30 AM CrossFit

1 x 8 @ 235 lbs

Felt way too heavy today. Vacation legs in full effect.

19

Setha
Nhoung

6:45 PM CrossFit

1 x 8 @ 235 lbs

Female Clients

1

Katelin
Turner

6:45 PM CrossFit

3 x 8 @ 175 lbs

1

Melissa
Griffin

4:30 PM CrossFit

3 x 8 @ 175 lbs

2

Rana
Schnaubelt

4:30 PM CrossFit

3 x 8 @ 165 lbs

3

Private

6:45 PM CrossFit

3 x 8 @ 150 lbs

4

Ali
Levy

6:45 PM CrossFit

3 x 8 @ 145 lbs

4

Christine
Ford

11:30 AM CrossFit

3 x 8 @ 145 lbs

4

Colette
Matsuda

5: 30 AM CrossFit

3 x 8 @ 145 lbs

4

Courtney
Floersch

6:45 PM CrossFit

3 x 8 @ 145 lbs

5

Dawna
Graham

11:30 AM CrossFit

3 x 8 @ 135 lbs

6

Casey
Pierson

5:30 PM CrossFit

3 x 8 @ 125 lbs

6

Laura
Liu

6:30 AM CrossFit

3 x 8 @ 125 lbs

6

Sarah
Allgood

4:30 PM CrossFit

3 x 8 @ 125 lbs

7

Jennifer
Larson

11:30 AM CrossFit

3 x 8 @ 115 lbs

7

Karen
Mount

11:30 AM CrossFit

3 x 8 @ 115 lbs

7

Kate
Kauffman

4:30 PM CrossFit

3 x 8 @ 115 lbs

7

Paige
Ueltschey

5: 30 AM CrossFit

3 x 8 @ 115 lbs

7

Su
Sparhawk

6:30 AM CrossFit

3 x 8 @ 115 lbs

7

Teresa
Morescalchi

4:30 PM CrossFit

3 x 8 @ 115 lbs

8

Kelsae
Stentzel

11:30 AM CrossFit

3 x 8 @ 105 lbs

8

Lindsay
Durfee

4:30 PM CrossFit

3 x 8 @ 105 lbs

:/

9

Anne
Shapira

8:45 AM CrossFit

3 x 8 @ 85 lbs

9

Chelsea
Kilway

5:30 PM CrossFit

3 x 8 @ 85 lbs

9

Kaco
Newbury

5: 30 AM CrossFit

3 x 8 @ 85 lbs

9

Lisa
Romary

8:45 AM CrossFit

3 x 8 @ 85 lbs

10

Claire
Alexander

5: 30 AM CrossFit

3 x 8 @ 75 lbs

65/75/75

11

Tracie
Miller

6:30 AM CrossFit

2 x 8 @ 160 lbs

1x8 135

11

Karol
Anderson

4:30 PM CrossFit

1 x 8 @ 80 lbs

1@ 65, 1@75

11

Sangeetha
Nandan

6:30 AM CrossFit

1 x 8 @ 75 lbs

1X8@35# 1X8@55#