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Components

Metcon

Front Squat

Back Squat

Press series 2

Handstand Walk

Settings

Workout

Mon

Main WOD

A: The CrossFit Warm-up

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

B: Metcon (Time)

5 rounds of
15 KB sw 70/53
12 pull ups
9 box jumps 30/24

For time

Team training

A: Front Squat (3 x 4, add 5-10#)

Front Squat

B: Back Squat (3 x 8 , addd 5-10#)

Back Squat

C: Press series 2 (Build over sets , 20 min)

1 press
2 push press
3 jerks
65% + of 1RM press

D: Handstand Walk (12-15 min practice)

Handstand Walk

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

Whiteboard:

Monday, October 19, 2015

Male Clients

1

Rich
Roskopf

11:30 AM CrossFit

8:52

2

John
Rogacki

11:30 AM CrossFit

8:56

3

John
Floersch

6:30 PM CrossFit

10:09

4

Dean
Durfee

6:30 AM CrossFit

10:11

5

Dave
Anderson

4:30 PM CrossFit

10:43

6

curtis
cooper

4:30 PM CrossFit

11:15

7

Tom
Holt

5:30 PM CrossFit

11:25

8

Scott
Boss

5: 30 AM CrossFit

11:41

9

Les
Davis

6:30 AM CrossFit

11:43

10

Chris
Pearcey

6:30 AM CrossFit

12:11

11

Adam
Michaud

4:30 PM CrossFit

14:10

88#KB

11

Rob
Boek

6:30 AM CrossFit

14:10

12

Jeremy
Rigdon

4:30 PM CrossFit

14:28

13

Jason
Martin

4:30 PM CrossFit

18:39

hand tore in round 3

14

Ram
Hernandez

5: 30 AM CrossFit

11:03

44# kb and ring rows

15

Zosimo
Lopez

6:30 PM CrossFit

11:14

53#kb 24 box jump

16

Dave
Mosher

8:45 AM CrossFit

11:22

17

Gaurav
Singh

6:30 PM CrossFit

11:30

Ring rows.

18

Chris
Bruscato

11:30 AM CrossFit

11:46

19

Sean
Weeks

11:30 AM CrossFit

11:53

KB 44 , rings, 24 box

20

Robert
Ball

6:30 AM CrossFit

12:15

Started kipping, then rings

21

Jonathan
Bermudez

11:30 AM CrossFit

12:26

70# KB 24" box

22

Matthew
Zola

4:30 PM CrossFit

12:55

23

Private

5: 30 AM CrossFit

13:15

24

Fred
Peterson

4:30 PM CrossFit

14:14

24"box

25

Jason
Roraback

5: 30 AM CrossFit

20:00

Female Clients

1

Christine
Ford

11:30 AM CrossFit

10:37

2

Rana
Schnaubelt

4:30 PM CrossFit

12:49

pukie

3

Haley
Bury

6:30 PM CrossFit

12:58

4

Karen
Mount

8:45 AM CrossFit

13:16

5

Andrea
Samudio

5:30 PM CrossFit

14:17

Just drove in from Nor Cal

6

Sarah
Holman

4:30 PM CrossFit

14:33

7

Nathalie
Mateer

5: 30 AM CrossFit

8:54

green, RRs, 20"

8

Katie
HIlgemann

5: 30 AM CrossFit

8:55

9

Lindsay
Durfee

8:45 AM CrossFit

9:17

53#kb RRs 20inch box jumps

10

Melissa
Pelham

5: 30 AM CrossFit

9:54

11

Private

6:30 PM CrossFit

10:17

12

Patti
Smith

5: 30 AM CrossFit

10:33

13

Colette
Matsuda

5: 30 AM CrossFit

10:35

53# kb, 24", RR

13

Teresa
Morescalchi

5: 30 AM CrossFit

10:35

RR 20 box 35# KB

14

Chantell
Fukumae

6:30 PM CrossFit

10:40

44lb kb 24 in box jump

15

Chelsea
Henning

6:30 AM CrossFit

10:50

16

Lisa
Romary

8:45 AM CrossFit

11:30

Green k bell 12" box

17

Keesa
Garcia

5:30 PM CrossFit

11:50

18

Bryanna
Houdeshell

8:45 AM CrossFit

11:54

green KB, ring rows

19

Anne
Shapira

8:45 AM CrossFit

12:03

44lb KB 20in Box Jump

20

Forrest-Anne
Bowman

5:30 PM CrossFit

12:12

21

Beth
Poore

5:30 PM CrossFit

12:18

Ring rows, 20"

22

Katelin
Turner

6:30 PM CrossFit

12:33

53# KB, ring rows, 24" box- first time since the big fall!

23

Ashley
Fritz

5:30 PM CrossFit

13:13

35# kb 20" box ring row

24

Piper
Huber

6:30 PM CrossFit

13:54

53#/mix pu;rr/ 24" Blood blister on hand from last week

25

Deb
Reser

4:30 PM CrossFit

13:58

kb 44#x3, 36#x2, kipping pull ups

26

Cathy
Doyle

5:30 PM CrossFit

14:15

46 lb KB 18-20 box Regular chin to bar PU

27

Kari
Roraback

5: 30 AM CrossFit

20:00

26#kb, walk ups, rr been sick so I didn't watch time. Just made i...