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Components

Back Squat

11/1/16

Snatch

11/1/16 SH

Settings

Workout

11/1/16

In's

Good mornings 3 x 15 with empty bar

Yoga/Mobility

couch stretch

Warm-up

6 min Bar warm-up #2

1 Minutes of Burpees
FOLLOWED BY...
5 minutes of

5 Push-ups
5 Cleans
5 Jerks
5 Back Squats

Skill/Strength

Back Squat (1 RM )

Back Squat

Today is 1 RM day !

WOD

11/1/16 (AMRAP - Rounds and Reps)

10 Min ARMAP
30 DU or 90 singles
10 hang power cleans
30 DU or 90 singles
10 thrusters
Rx: 95/65
Rx+:115/85

Out's

3 x 10 toes to bar or haning leg raises

Superhero Training

Yoga/Mobility

lat stretch

Skill/Strength

Snatch (5x1 @80%)

Snatch

Gymnastics

accumulate 3 min in an L-sit position for 2 sets

WOD

11/1/16 SH (Time)

3 rounds for time
15 Deadlifts
15 HSPU
5 bar muscle ups

Scaled: 135/95; seated dumbbell press; chest to bar pull ups
Rx: 225/155

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

Whiteboard:

Tuesday, November 01, 2016

Male Clients

1

Brendon
Jimenez

5:20 PM CrossFit

1 x 1 @ 400 lbs

Kevin made me do it

2

Josh
Davlin

6:30 PM CrossFit

1 x 1 @ 395 lbs

3

Kevin
Martinez

5:20 PM CrossFit

1 x 1 @ 385 lbs

4

Jared
Williams

Open Gym 3PM-7:30 PM

1 x 1 @ 280 lbs

5

Brandon
Dues

5:20 PM CrossFit

1 x 1 @ 275 lbs

Failed @ 285.

5

LLOYD
HARRIS

6:30 AM CrossFit

1 x 1 @ 275 lbs

mashed potatos #stillcountstho

6

Frank
Valeriani

4:10PM CrossFit

1 x 1 @ 230 lbs

7

Daniel
Hilton

9:30 AM CrossFit

1 x 1 @ 225 lbs

8

Tom
Wire

5:20 PM CrossFit

1 x 1 @ 205 lbs

9

Private

6:30 PM CrossFit

1 x 1 @ 175 lbs

Female Clients

1

Sarah
Henson

6:30 PM CrossFit

1 x 1 @ 210 lbs

2

Christina
Tovar

5:20 PM CrossFit

1 x 1 @ 200 lbs

2

Tabitha
Erickson

6:30 AM CrossFit

1 x 1 @ 200 lbs

2

Tracy
Auber

5:20 AM CrossFit

1 x 1 @ 200 lbs

3

Katie
Harris

6:30 AM CrossFit

1 x 1 @ 195 lbs

4

Bianca
Weber

5:20 PM CrossFit

1 x 1 @ 175 lbs

4

Rachel
Kimbrell

6:30 AM CrossFit

1 x 1 @ 175 lbs

5

Steph
Karins

5:20 AM CrossFit

1 x 1 @ 172 lbs

175 w/ assist

6

Audrey
Crismon

5:20 PM CrossFit

1 x 1 @ 150 lbs

7

Janet
James

5:20 AM CrossFit

1 x 1 @ 140 lbs

OMG! failed 145#

8

Katlyn
Matuzek

4:10PM CrossFit

1 x 1 @ 135 lbs

need to work on knees out, lower depth

8

Nicole
Dues

5:20 PM CrossFit

1 x 1 @ 135 lbs

9

Cara
Lopez

6:30 PM CrossFit

1 x 1 @ 125 lbs

10

Andrea
Sierra

Open Gym 5:20AM-10:30AM

1 x 1 @ 105 lbs

4 reps

10

Erin
Hawkins

5:20 PM CrossFit

1 x 1 @ 105 lbs

10

lauren
janasov

5:20 PM CrossFit

1 x 1 @ 105 lbs

11

Emily
Hilton

9:30 AM CrossFit

1 x 1 @ 100 lbs

12

Angel
Baran

9:30 AM CrossFit

3 x 8 @ 85 lbs

Eggo is Prego