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Components

Metcon

Front Squat

Back Squat

Metcon

Settings

Workout

Mon

Main WOD

A: HS walk / MU / Pistols

3 sets not for time
max HS walk
2-5 MU
8-12 alt pistols

B: Metcon (5 Rounds for reps)

In 2 min complete the following
10 pull ups
50m shuttle run
Max rep thrusters 95/65
Rest 3-4 min b/t
Score each round is # of thrusters

Team training

A: Comp skill work

15-20 T2B
10m HS walk
50 DUs
3-5 MU

Take 12-15 min and go through as much as possible @ 80% effort

B: Front Squat (3 x 5 , add 5-10# )

Front Squat

C: Back Squat (3 x 5, add 5-10# 25 min total squat time)

Back Squat

D: Metcon (Time)

21-15-9 of
Push press 115/75
Box jump 24/20

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

Whiteboard:

Monday, November 02, 2015

Male Clients

1

Mike
Ford

11:30 AM CrossFit

123 Total Reps

1 mile run after legs were jello

2

HP
Park

4:30 PM CrossFit

107 Total Reps

3

Dave
Anderson

4:30 PM CrossFit

97 Total Reps

4

Joe
Vithayathil

11:30 AM CrossFit

96 Total Reps

4 after class for 100

5

John
Rogacki

11:30 AM CrossFit

93 Total Reps

21/20/18/18/16

6

Private

4:30 PM CrossFit

92 Total Reps

6

Fahad
Al-Wetaid

4:30 PM CrossFit

92 Total Reps

7

Rob
D’Angelo

4:30 PM CrossFit

90 Total Reps

8

Dean
Durfee

6:30 AM CrossFit

88 Total Reps

12 after class =100 for the day I'd do sets of 5 all the way

8

Dean
Durfee

5: 30 AM CrossFit

88 Total Reps

break it into sets of 5!!!

9

Tom
Holt

4:30 PM CrossFit

87 Total Reps

10

Kim
Pallister

5: 30 AM CrossFit

83 Total Reps

11

Rob
Boek

6:30 AM CrossFit

81 Total Reps

12

Robert
Ball

6:30 AM CrossFit

76 Total Reps

12

Ted
Hanik

4:30 PM CrossFit

76 Total Reps

13

Adam
Michaud

11:30 AM CrossFit

72 Total Reps

14

Jason
Martin

4:30 PM CrossFit

61 Total Reps

15

Chris
Pearcey

8:45 AM CrossFit

110 Total Reps

75#

16

Private

8:45 AM CrossFit

97 Total Reps

17

Jordyn
Low

5: 30 AM CrossFit

86 Total Reps

55lbs

18

Alex
Matsuda

5: 30 AM CrossFit

84 Total Reps

35#

18

Mathew
Warren

5: 30 AM CrossFit

84 Total Reps

19

Jens
Deppe

11:30 AM CrossFit

68 Total Reps

#75

19

Jonathan
Bermudez

11:30 AM CrossFit

68 Total Reps

75#

20

Zosimo
Lopez

6:30 PM CrossFit

67 Total Reps

21

Jeff
Hough

5: 30 AM CrossFit

66 Total Reps

15ea ring rows/75lb thrusters

22

Gaurav
Singh

6:30 PM CrossFit

63 Total Reps

Work on form

23

Sean
Weeks

8:45 AM CrossFit

44 Total Reps

55 lbs

24

Vijay
Guttal

6:30 AM CrossFit

42 Total Reps

Female Clients

1

Christine
Ford

11:30 AM CrossFit

119 Total Reps

2

Melissa
Griffin

5:30 PM CrossFit

113 Total Reps

3

Katie
Longto

6:30 PM CrossFit

112 Total Reps

4

Rana
Schnaubelt

5:30 PM CrossFit

100 Total Reps

5

Dawna
Graham

11:30 AM CrossFit

98 Total Reps

6

Chantell
Fukumae

6:30 PM CrossFit

95 Total Reps

7

Colette
Matsuda

5: 30 AM CrossFit

92 Total Reps

8

Karen
Mount

11:30 AM CrossFit

89 Total Reps

9

Chelsea
Henning

6:30 AM CrossFit

71 Total Reps

10

Charisse
Carroll

6:30 AM CrossFit

110 Total Reps

10

Nathalie
Mateer

5: 30 AM CrossFit

110 Total Reps

RRs, 45#

11

Katie
HIlgemann

5: 30 AM CrossFit

97 Total Reps

Scaled to 5 strict pull-ups intend of 10

12

Lindsay
Durfee

8:45 AM CrossFit

89 Total Reps

55#

13

Jessica
Riordan

6:30 PM CrossFit

84 Total Reps

14

Teresa
Morescalchi

8:45 AM CrossFit

81 Total Reps

15

Courtney
Floersch

6:30 PM CrossFit

78 Total Reps

16

Keesa
Garcia

5:30 PM CrossFit

71 Total Reps

55 lbs., ring rows

17

Patti
Smith

5: 30 AM CrossFit

68 Total Reps

65# THANK YOU COLETTE! LOL

18

Private

11:30 AM CrossFit

62 Total Reps

19

Melissa
Pelham

5: 30 AM CrossFit

43 Total Reps

#35

20

Tiffany
Lindsay

6:30 AM CrossFit

10 Total Reps