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Components

Press series x 1

Metcon

Overhead Squat

Back Squat

Handstand Push-ups

Metcon

Settings

Workout

Mon

Main WOD

A: Press series x 1 (EMOM 10 , Build over 10 sets)

1 press
1 push press
1 jerk

B: Metcon (Time)

21-15-9 of
Thrusters 95/65
Burpee over bar

Team training

A: Overhead Squat (Build to a heavy 3 rep in 15 min)

Overhead Squat

B: Back Squat (3 x 5 , add 10-20 # from last week 15 min)

Back Squat

C: Handstand Push-ups (Clusters 5.5.5 x 3 sets Rest 15s / 2 min)

Handstand Push-ups

Pick a # you can do all sets successfully

D: Metcon (Time)

1000m row
20 push press 135/95
1000m row
10 push press 165/125

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

Whiteboard:

Monday, October 26, 2015

Male Clients

1

Jason
Roraback

4:30 PM CrossFit

1 x 1 @ 175 lbs

115,125,145,155,165,175

1

John
Floersch

4:30 PM CrossFit

1 x 1 @ 175 lbs

2

Drew
Rivera

5:30 PM CrossFit

1 x 1 @ 165 lbs

2

Rob
Boek

6:30 AM CrossFit

1 x 1 @ 165 lbs

3

Joe
Vithayathil

11:30 AM CrossFit

1 x 1 @ 160 lbs

started at 115

4

Tom
Holt

5:30 PM CrossFit

1 x 1 @ 155 lbs

5

Jeff
Hough

5: 30 AM CrossFit

1 x 1 @ 150 lbs

5@135/4@145/1@150

6

Dean
Durfee

6:30 AM CrossFit

1 x 1 @ 145 lbs

6

Rob
D’Angelo

4:30 PM CrossFit

1 x 1 @ 145 lbs

7

Jason
Martin

4:30 PM CrossFit

2 x 1 @ 125 lbs

lolz - I typo'd this at 225... fixed it ;)

7

Dave
Anderson

4:30 PM CrossFit

1 x 1 @ 125 lbs

7

David
Bosco

4:30 PM CrossFit

1 x 1 @ 125 lbs

7

Mathew
Warren

5: 30 AM CrossFit

1 x 1 @ 125 lbs

105 x2, 115 x2, 120 x2, 125 x4

7

Mike
Reser

4:30 PM CrossFit

1 x 1 @ 125 lbs

8

Aaron
Johnston

11:30 AM CrossFit

1 x 1 @ 120 lbs

9

Scott
Boss

5: 30 AM CrossFit

3 x 1 @ 115 lbs

95(4), 105(3), 115(3)

9

Private

5:30 PM CrossFit

1 x 1 @ 115 lbs

9

Fred
Peterson

8:45 AM CrossFit

1 x 1 @ 115 lbs

65,70,75,80,85,90,95,100,105,115

9

Private

8:45 AM CrossFit

1 x 1 @ 115 lbs

9

Ted
Hanik

4:30 PM CrossFit

1 x 1 @ 115 lbs

10

Bruce
Barnes

4:30 PM CrossFit

10 x 1 @ 105 lbs

first 3 @95#

10

John
Rogacki

11:30 AM CrossFit

10 x 1 @ 105 lbs

10

Chris
Pearcey

8:45 AM CrossFit

1 x 1 @ 105 lbs

2X75,2X 85, 2X95, 2X100, 2X105

10

Jonathan
Bermudez

8:45 AM CrossFit

1 x 1 @ 105 lbs

11

Ram
Hernandez

5: 30 AM CrossFit

1 x 1 @ 95 lbs

65, 70, 75, 85, 95 for last

12

Nicholas
Johnson

11:30 AM CrossFit

1 x 10 @ 90 lbs

13

Sean
Weeks

11:30 AM CrossFit

1 x 1 @ 85 lbs

14

Jordyn
Low

8:45 AM CrossFit

10 x 1 @ 55 lbs

15

Gaurav
Singh

6:30 PM CrossFit

1 x 1 @ 0 lbs

Female Clients

1

Beth
Poore

5:30 PM CrossFit

1 x 1 @ 102.5 lbs

2

Christine
Ford

11:30 AM CrossFit

1 x 1 @ 100 lbs

3

Katelin
Turner

6:30 PM CrossFit

1 x 1 @ 95 lbs

built up beginning at 65#

3

Katie
Longto

6:30 PM CrossFit

1 x 1 @ 95 lbs

4

Rana
Schnaubelt

4:30 PM CrossFit

1 x 1 @ 90 lbs

55,60,65(2),70,75(2),80,85,90

5

Chelsea
Henning

6:30 AM CrossFit

1 x 1 @ 85 lbs

5

Colette
Matsuda

5: 30 AM CrossFit

1 x 1 @ 85 lbs

5

Haley
Bury

6:30 PM CrossFit

1 x 1 @ 85 lbs

5

Krysta
Besser

8:45 AM CrossFit

1 x 1 @ 85 lbs

5

Private

6:30 PM CrossFit

1 x 1 @ 85 lbs

6

Dawna
Graham

11:30 AM CrossFit

1 x 1 @ 82.5 lbs

Failed 85# strict press

7

Andrea
Samudio

4:30 PM CrossFit

1 x 1 @ 80 lbs

7

Lindsay
Durfee

8:45 AM CrossFit

1 x 1 @ 80 lbs

8

Deb
Reser

4:30 PM CrossFit

1 x 1 @ 70 lbs

55, 60, 65, 70

8

Kari
Roraback

4:30 PM CrossFit

1 x 1 @ 70 lbs

55,60,70

9

Patti
Smith

5: 30 AM CrossFit

1 x 1 @ 65 lbs

45#,55#65#

10

Anne
Shapira

8:45 AM CrossFit

1 x 1 @ 60 lbs

10

Keesa
Garcia

5:30 PM CrossFit

1 x 1 @ 60 lbs

11

Cheri
Lebrun

5: 30 AM CrossFit

1 x 1 @ 55 lbs

1@45, 6@55,3@60

12

Private

11:30 AM CrossFit

1 x 1 @ 54 lbs

13

Zoellen
Fullmer

6:30 PM CrossFit

1 x 1 @ 45 lbs

14

Bryanna
Houdeshell

8:45 AM CrossFit

1 x 1 @ 40 lbs

15

Melissa
Pelham

5: 30 AM CrossFit

1 x 1 @ 35 lbs

16

Cathy
Doyle

5:30 PM CrossFit

10 x 1 @ 0 lbs