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Components

21-15-9 DL and Box

15-12-9 HPC Push-ups

12-9-6 BPU and BS

Settings

Workout

Don't Hate Mr. Crabs

Yoga/Mobility

Warm-up

Clean Warm Up

3 rounds
5 deadlifts
5 deadlifts with high pull
5 hang power cleans
5 Front Squats
5 Squat Cleans

WOD #1

30 Minute continuous running clock.
WOD # 1- 0:00-10:00
WOD # 2 - 10:01-20:00
WOD # 3 - 20:01-30:00
DEATH

21-15-9 DL and Box (Time)

21-15-9
Deadlifts, 225/155
Box Jumps, 20/24
10 Minute Cap

WOD #2

15-12-9 HPC Push-ups (Time)

15-12-9
Hang Power Cleans, 135/95
Push-ups (RX+: HSPU)
10 Minute Cap

WOD #3

12-9-6 BPU and BS (Time)

12-9-6
RX:
Burpee Pull-ups (scaled pull-ups count)
Back Squats (From the floor), 135/95

RX+:
Burpee Muscle-ups
Overhead Squats (From the floor), 135/95
10 Minute Cap

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

Whiteboard:

Tuesday, November 08, 2016

Male Clients

1

Craig
Maffei

4:10PM CrossFit

3:30

2

Grant
McHaney

4:10PM CrossFit

3:31

3

Brendon
Jimenez

4:10PM CrossFit

3:35

4

Rich
Koval

6:30 PM CrossFit

3:45

5

Jordan
Brewer

5:20 PM CrossFit

5:13

6

Kevin
Martinez

9:30 AM CrossFit

5:14

7

Lee
Ambrose

5:20 PM CrossFit

5:30

225

8

King
Ray

5:20 PM CrossFit

5:36

225 lbs

9

Caleb
Pickard

5:20 AM CrossFit

7:09

Whoa

10

lance
cartwright

6:30 AM CrossFit

7:19

215 dl 24 in box

11

mark
noon

5:20 AM CrossFit

6:48

105

Female Clients

1

Katie
Harris

6:30 PM CrossFit

4:26

2

Steph
Karins

6:30 AM CrossFit

5:27

#155

3

Bianca
Weber

5:20 PM CrossFit

6:16

4

Tabitha
Erickson

6:30 AM CrossFit

8:50

5

Tracy
Auber

5:20 AM CrossFit

3:46

125#

6

Brandi
Schwall

5:20 AM CrossFit

4:37

105lb deadlift

7

Cara
Lopez

6:30 PM CrossFit

5:02

85#

8

Audrey
Crismon

5:20 PM CrossFit

5:31

@115

9

Katlyn
Matuzek

9:30 AM CrossFit

5:57

75lbs

10

Brittany
Pickard

6:30 AM CrossFit

6:14

105 step ups

11

Emily
Hilton

9:30 AM CrossFit

6:30

DL 75 lbs

12

Sonserae
Bell

5:20 PM CrossFit

6:35

13

Nicole
Dues

5:20 PM CrossFit

6:42

115#

14

Sarah
Biegert

5:20 AM CrossFit

6:49

65

15

Stephanie
Alarcon

6:30 AM CrossFit

7:18

85 lbs

16

Janet
James

5:20 AM CrossFit

7:24

115# (70%), 20" jumps