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Components

Deadlift

Hip extensions

Metcon

Metcon

Overhead Squat

Metcon

Settings

Workout

Mon

Main WOD

A1: Deadlift (3 x 6 , add 20#)

Deadlift

A2: Hip extensions (3 x 12-15)

Face down on GHD, neutral spine and tight mid line Hip free to flex and extend

Super set with A! , rest 2-3 min b/t sets

B: Metcon (5 Rounds for time)

Every 5 min for 25 min - 5 sets

30/25 cal row
25 wall ball 20/14

Max effort sets
Rest remainder of time until next 5 min block

Team training

A: Metcon (No Measure)

10 wall walks
20 power jerks with bar
30 front squats with bar

B: Metcon (Weight)

EMOM 20 - alternate sets of
Odd- split jerk x 2 from rack 80%+
Even - clean x 2 - 75%+

C: Overhead Squat (1 x 10 AHAP from rack)

Overhead Squat

D : Metcon (AMRAP - Rounds and Reps)

AMRAP 8 of
5 burpee box jump
7 thrusters 135/95
9 TTB

Thrusters and TTB must be UB
Scale as needed

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

Whiteboard:

Monday, October 24, 2016

Male Clients

1

Josh
Hackett

8:45 AM CrossFit

3 x 6 @ 345 lbs

2

John
Rogacki

11:30 AM CrossFit

3 x 6 @ 325 lbs

3

Andy
Mount

11:30 AM CrossFit

3 x 6 @ 315 lbs

3

DAVE
RASMUSSEN

11:30 AM CrossFit

3 x 6 @ 315 lbs

3

Dean
Durfee

6:45 PM CrossFit

3 x 6 @ 315 lbs

4

Jeff
Hough

11:30 AM CrossFit

3 x 6 @ 300 lbs

4

Jonathan
Bermudez

11:30 AM CrossFit

3 x 6 @ 300 lbs

5

Dave
Anderson

4:30 PM CrossFit

3 x 6 @ 295 lbs

5

Private

4:30 PM CrossFit

3 x 6 @ 295 lbs

5

Todd
Findlay

4:30 PM CrossFit

3 x 6 @ 295 lbs

6

Chris
Pearcey

6:30 AM CrossFit

3 x 6 @ 285 lbs

6

Setha
Nhoung

6:45 PM CrossFit

3 x 6 @ 285 lbs

7

Adam
Michaud

6:30 AM CrossFit

3 x 6 @ 275 lbs

7

Private

5: 30 AM CrossFit

3 x 6 @ 275 lbs

7

Zachary
Grosshandler

5: 30 AM CrossFit

3 x 6 @ 275 lbs

45, 135, 185, 225 3x6 @ 275

8

Matthew
Zola

4:30 PM CrossFit

3 x 6 @ 255 lbs

8

Will
Mahoney

11:30 AM CrossFit

3 x 6 @ 255 lbs

9

David
Fisher

5: 30 AM CrossFit

3 x 6 @ 245 lbs

10

Jens
Deppe

11:30 AM CrossFit

3 x 6 @ 235 lbs

10

Jeremy
Rigdon

4:30 PM CrossFit

1 x 6 @ 235 lbs

205, 225, 235

11

Cody
Koenig

6:45 PM CrossFit

3 x 6 @ 225 lbs

11

HP
Park

4:30 PM CrossFit

1 x 6 @ 225 lbs

11

Private

5: 30 AM CrossFit

1 x 6 @ 225 lbs

12

Charles
Cummings

6:45 PM CrossFit

3 x 6 @ 215 lbs

13

Private

8:45 AM CrossFit

3 x 6 @ 210 lbs

14

Brian
Niepoky

5: 30 AM CrossFit

1 x 6 @ 205 lbs

14

Chris
Kvamme

6:30 AM CrossFit

1 x 6 @ 205 lbs

15

Tim
Larkin

8:45 AM CrossFit

3 x 8 @ 195 lbs

16

bill
hall

6:30 AM CrossFit

3 x 6 @ 185 lbs

16

Private

11:30 AM CrossFit

3 x 6 @ 185 lbs

17

Bill
Hoppe

8:45 AM CrossFit

3 x 6 @ 165 lbs

18

Chip
Ueltschey

5: 30 AM CrossFit

3 x 6 @ 135 lbs

Female Clients

1

Katelin
Turner

6:45 PM CrossFit

3 x 6 @ 245 lbs

2

Emilee
Jennings

11:30 AM CrossFit

3 x 6 @ 225 lbs

3

Rana
Schnaubelt

4:30 PM CrossFit

3 x 6 @ 210 lbs

4

Christine
Ford

4:30 PM CrossFit

3 x 6 @ 205 lbs

4

Dawna
Graham

6:30 AM CrossFit

3 x 6 @ 205 lbs

4

Private

6:45 PM CrossFit

3 x 6 @ 205 lbs

4

Erin
Rabidoux

4:30 PM CrossFit

1 x 6 @ 205 lbs

5

Kate
Kauffman

8:45 AM CrossFit

3 x 6 @ 175 lbs

5

Su
Sparhawk

6:30 AM CrossFit

3 x 6 @ 175 lbs

5

Tracie
Miller

6:30 AM CrossFit

3 x 6 @ 175 lbs

6

Ali
Levy

6:45 PM CrossFit

3 x 6 @ 165 lbs

6

Anu
Balu

6:30 AM CrossFit

3 x 6 @ 165 lbs

6

Maggie
Beltran

5:30 PM CrossFit

3 x 6 @ 165 lbs

7

Karol
Anderson

4:30 PM CrossFit

3 x 6 @ 160 lbs

7

Lindsay
Durfee

4:30 PM CrossFit

2 x 6 @ 160 lbs

1@145

8

Anne
Shapira

8:45 AM CrossFit

3 x 6 @ 155 lbs

8

Courtney
Floersch

6:45 PM CrossFit

3 x 6 @ 155 lbs

9

Casey
Pierson

5:30 PM CrossFit

3 x 6 @ 145 lbs

9

Krysta
Besser

8:45 AM CrossFit

1 x 6 @ 145 lbs

14 wk

10

Chelsea
Kilway

5:30 PM CrossFit

3 x 6 @ 135 lbs

11

Pauline
Amal

6:45 PM CrossFit

3 x 6 @ 125 lbs

11

Teresa
Morescalchi

5: 30 AM CrossFit

3 x 6 @ 125 lbs

11

Kaco
Newbury

11:30 AM CrossFit

1 x 6 @ 125 lbs

12

Sangeetha
Nandan

6:30 AM CrossFit

3 x 6 @ 115 lbs

13

Claire
Alexander

11:30 AM CrossFit

3 x 6 @ 105 lbs

14

Shelly
Kraft

6:45 PM CrossFit

3 x 6 @ 55 lbs

Worked on form