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Components

Deadlift

Metcon

Deadlift

Metcon

Metcon

Ring Dips

GHD Sit-ups

Settings

Workout

Tues

Team training

Main WOD

A: Deadlift (5-4-3-2-1 , AHAP for today)

Deadlift

B: Metcon (Time)

For time

50 cal row
40 KB swings Russian 70/53
30 Power snatch 75/55
20 Box jumps 24/20
10 HSPU
20 Box jumps
30 Power snatch
40 KB swing
50 Wall ball 20/14

18 min cap

A: Deadlift (Build to a heavy 3 rep in 12 min)

Deadlift

While building, use a band to warm up shoulders between sets for HSPU

B: Metcon (Time)

21-15-9 of
Bar facing Burpees
Deadlifts 245/165
HSPU

12 min cap - scale to finish

C: Metcon (3 Rounds for time)

3 sets each for times of

7 MU (or 2 sets max)
14 Hang power snatch 115/75
21 cal AB
Rest 4 min b/t sets

Accessory Work

AA: Ring Dips (5 x 5 @ 41X1 )

Ring Dips

AB: GHD Sit-ups (3 x 25 , alternate w/ dips)

GHD Sit-ups

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

Whiteboard:

Tuesday, November 01, 2016

Male Clients

1

John
Rogacki

11:30 AM CrossFit

1 x 5 @ 335 lbs

335#X5; 365#X4;

2

Mathew
Warren

5: 30 AM CrossFit

1 x 5 @ 315 lbs

5x315, 4x 335, 3x 355, 2x 365 Ran out of time

3

Aaron
Johnston

11:30 AM CrossFit

1 x 5 @ 275 lbs

1 @ 385

3

Private

11:30 AM CrossFit

1 x 5 @ 275 lbs

3

Dave
Anderson

4:30 PM CrossFit

1 x 5 @ 275 lbs

275, 305, 345, 365, 385(fail)

3

Zachary
Grosshandler

5: 30 AM CrossFit

1 x 5 @ 275 lbs

1x4 @ 315 1x3@ 335 1x2@ 365 1x1@ 385

4

Jens
Deppe

11:30 AM CrossFit

1 x 5 @ 225 lbs

1 x #315

4

Nolan
Fisk

4:30 PM CrossFit

1 x 5 @ 225 lbs

5

Jackson
Strouhal

4:30 PM CrossFit

1 x 5 @ 175 lbs

6

Drew
Rivera

8:45 AM CrossFit

10 x 3 @ 345 lbs

90 seconds rest

6

Cody
Koenig

6:45 PM CrossFit

1 x 3 @ 265 lbs

6

Dean
Durfee

4:30 PM CrossFit

1 x 3 @ 385 lbs

3,2,1,at 385.

6

Chris
Pearcey

6:30 AM CrossFit

1 x 2 @ 335 lbs

5X255, 4X275, 3X305, 2X225, failed @ 1X355

6

Fred
Peterson

11:30 AM CrossFit

1 x 2 @ 345 lbs

Failed 1@375

6

Josh
Hackett

11:30 AM CrossFit

1 x 2 @ 455 lbs

Ran out of time for 1 rep

6

Andrew
Yancy

5:30 PM CrossFit

1 x 1 @ 365 lbs

5x275, 4x305, 3x335, 2x365, 1x365

6

Brian
Niepoky

5: 30 AM CrossFit

1 x 1 @ 265 lbs

185-205-225-245-265

6

Hugo
Cerda jr

4:30 PM CrossFit

1 x 1 @ 375 lbs

6

Jeff
Hough

11:30 AM CrossFit

1 x 1 @ 395 lbs

5@275/4@315/3@365/2@385/1@395

6

Jeremy
Rigdon

4:30 PM CrossFit

1 x 1 @ 345 lbs

255 x5, 275x4, 295x3, 315x2, 345x1

6

Jonathan
Bermudez

5: 30 AM CrossFit

1 x 1 @ 420 lbs

315,335,365,385

6

Private

5: 30 AM CrossFit

1 x 1 @ 285 lbs

6

Paul
Schopp

5:30 PM CrossFit

1 x 1 @ 315 lbs

5x225, 4x245, 3x275, 2x295

6

Scott
Boss

5: 30 AM CrossFit

1 x 1 @ 335 lbs

225(5),275(4),295(3),315(2)

6

Todd
Findlay

4:30 PM CrossFit

1 x 1 @ 405 lbs

6

Tyler
Anderson

4:30 PM CrossFit

1 x 1 @ 200 lbs

Female Clients

1

Katelin
Turner

8:45 AM CrossFit

1 x 5 @ 245 lbs

4x265, 3x275, 2x285, 1x295

2

Private

6:45 PM CrossFit

1 x 5 @ 205 lbs

2

Rana
Schnaubelt

4:30 PM CrossFit

1 x 5 @ 205 lbs

205,215,230,240,255

3

Christine
Ford

4:30 PM CrossFit

1 x 5 @ 185 lbs

185, 205, 220, 235, 255

4

Lindsay
Durfee

4:30 PM CrossFit

1 x 5 @ 165 lbs

back issues :/

5

Sangeetha
Nandan

6:30 AM CrossFit

1 x 5 @ 120 lbs

6

Chelsea
Kilway

5: 30 AM CrossFit

1 x 5 @ 115 lbs

115,135,155,175

7

Karol
Anderson

4:30 PM CrossFit

1 x 2 @ 185 lbs

155,165,175...ran out of time

7

Ali
Levy

6:45 PM CrossFit

1 x 1 @ 225 lbs

7

Casey
Pierson

6:45 PM CrossFit

1 x 1 @ 215 lbs

5-165 4-175 3-195 2-205 1-215

7

Jennifer
Larson

11:30 AM CrossFit

1 x 1 @ 185 lbs

7

Jordan
Peterson

8:45 AM CrossFit

1 x 1 @ 215 lbs

7

Kaco
Newbury

11:30 AM CrossFit

1 x 1 @ 175 lbs

7

Kate
Kauffman

5: 30 AM CrossFit

1 x 1 @ 215 lbs

175#, 185#, 195#, 205#, 215#

7

Krysta
Besser

4:30 PM CrossFit

1 x 1 @ 160 lbs

16 wk

7

Shannon
Wiltz

8:45 AM CrossFit

1 x 1 @ 108 lbs

7

Su
Sparhawk

6:30 AM CrossFit

1 x 1 @ 195 lbs

5@155#, 4@165#, 3@175#, 2@185#, 1@195#

7

Tracie
Miller

6:30 AM CrossFit

1 x 1 @ 225 lbs

1x5 175, 1x4 185, 1x3 195, 1x2 205, 1x1 215, 1x1 225