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Components

Bench Press

Bar Dips

Metcon

Metcon

Metcon

Front Squat

DB Row

DB Bench Press

Settings

Workout

Fri

Main WOD

A1: Bench Press (3 x 6 , add 10-20#)

Bench Press

A2: Bar Dips (3 x 8-10 @ 31X1 super set w/bench)

Dips on a static bar.

B: Metcon (Time)

50 TTB
25 thrusters 115/75
30 TTB
15 thrusters
10 TTB
5 thrusters

Team training

A: Metcon (Time)

30 cal row
15 strict press 115/75
30 cal row
15 HSPU-strict as possible
30 cal row
15 ring dips 35/20#
For time

B: Metcon (4 Rounds for time)

Working @ 85% effort
Goal is continuous movement and UB sets
4 sets each for times

20/15 cal AB
10 deadlift 275/205
15 TTB

Rest 3 min b/t

C: Front Squat (3 x 5 @ 32X1 AHAP w/good tempo)

Front Squat

Accessory Work

AA: DB Row (1 arm DB row x 12 @ 21X1 , heavy)

3 sets each side
Super set with 50 Russian twists w/medball
Rest 2-3 min b/t sets

AB: DB Bench Press (1 arm DB bench x 8/arm tough)

Hold 2 DBs
Do 8 alternating reps per arm

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

Whiteboard:

Friday, October 28, 2016

Male Clients

1

Avery
Jessup

8:45 AM CrossFit

1 x 6 @ 235 lbs

245x3 failed here

2

Joe
Vithayathil

11:30 AM CrossFit

1 x 6 @ 220 lbs

3

Aaron
Johnston

11:30 AM CrossFit

3 x 6 @ 205 lbs

3

Dean
Durfee

8:45 AM CrossFit

3 x 6 @ 205 lbs

4

Jeff
Hough

11:30 AM CrossFit

3 x 6 @ 185 lbs

4

Todd
Findlay

4:30 PM CrossFit

3 x 6 @ 185 lbs

5

Adam
Michaud

6:30 AM CrossFit

3 x 6 @ 165 lbs

5

Andy
Mount

5: 30 AM CrossFit

3 x 6 @ 165 lbs

5

Chris
Pearcey

6:30 AM CrossFit

2 x 6 @ 165 lbs

5

Zachary
Grosshandler

5: 30 AM CrossFit

1 x 6 @ 165 lbs

6

Jason
Martin

4:30 PM CrossFit

3 x 6 @ 155 lbs

6

Jeremy
Rigdon

4:30 PM CrossFit

1 x 6 @ 155 lbs

7

Scott
Boss

6:30 AM CrossFit

3 x 6 @ 145 lbs

7

Mathew
Warren

5: 30 AM CrossFit

1 x 6 @ 145 lbs

7

Mike
Ford

11:30 AM CrossFit

1 x 6 @ 145 lbs

8

Jens
Deppe

11:30 AM CrossFit

3 x 6 @ 135 lbs

Fail on very last rep

8

Jonathan
Bermudez

5: 30 AM CrossFit

3 x 6 @ 135 lbs

8

Private

8:45 AM CrossFit

3 x 6 @ 135 lbs

8

HP
Park

4:30 PM CrossFit

1 x 6 @ 135 lbs

8

Private

5: 30 AM CrossFit

1 x 6 @ 135 lbs

9

Matthew
Zola

4:30 PM CrossFit

3 x 6 @ 125 lbs

10

Bill
Hoppe

8:45 AM CrossFit

3 x 6 @ 120 lbs

cgpu tempo

11

Dave
Mosher

8:45 AM CrossFit

3 x 6 @ 115 lbs

95, 105, 115 only 5 reps at 115

12

Chip
Ueltschey

5: 30 AM CrossFit

3 x 6 @ 105 lbs

12

Alex
Matsuda

5: 30 AM CrossFit

1 x 6 @ 105 lbs

12

Brian
Niepoky

5: 30 AM CrossFit

1 x 6 @ 105 lbs

Close grip push ups

Female Clients

1

Christine
Ford

11:30 AM CrossFit

3 x 6 @ 125 lbs

2

Colette
Matsuda

5: 30 AM CrossFit

3 x 6 @ 115 lbs

3

Tracie
Miller

6:30 AM CrossFit

3 x 6 @ 105 lbs

3

Cathy
Doyle

5:30 PM CrossFit

1 x 6 @ 105 lbs

4

Katelin
Turner

6:30 AM CrossFit

3 x 6 @ 100 lbs

15# more than last week

4

Rana
Schnaubelt

11:30 AM CrossFit

3 x 6 @ 100 lbs

+#5. Did 5 on last set

5

Dawna
Graham

8:45 AM CrossFit

3 x 6 @ 90 lbs

6

Kate
Kauffman

6:30 AM CrossFit

3 x 6 @ 85 lbs

failed last rep on 2nd set

6

Lindsay
Durfee

8:45 AM CrossFit

3 x 6 @ 85 lbs

6

Rebekah
Brown

6:30 AM CrossFit

3 x 6 @ 85 lbs

6

Su
Sparhawk

6:30 AM CrossFit

3 x 6 @ 85 lbs

6

Courtney
Floersch

8:45 AM CrossFit

2 x 6 @ 85 lbs

last set only 5

7

Paige
Ueltschey

5: 30 AM CrossFit

3 x 6 @ 80 lbs

8

Jennifer
Larson

11:30 AM CrossFit

3 x 6 @ 75 lbs

8

Krysta
Besser

11:30 AM CrossFit

1 x 6 @ 75 lbs

15 wks

8

Lisa
Romary

8:45 AM CrossFit

1 x 6 @ 75 lbs

Low box push ups

9

Anne
Shapira

8:45 AM CrossFit

3 x 6 @ 65 lbs

9

Laura
Liu

6:30 AM CrossFit

3 x 6 @ 65 lbs

9

Teresa
Morescalchi

5: 30 AM CrossFit

3 x 6 @ 65 lbs