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Components

Clean and Jerk

Clean and Jerk

Metcon

Front Squat

Back Squat

Metcon

Settings

Workout

Mon

Main WOD

A: Clean and Jerk (Build to a heavy 1 rep in 15 min)

Clean and Jerk

B: Clean and Jerk (EMOM 8 x 2 reps @ 70% of todays)

Clean and Jerk

C: Metcon (Time)

3 rounds of
60 DUs
10 strict pull ups

Team training

A: Front Squat (3 x 3 , add 10#)

Front Squat

B: Back Squat (3 x 3 , add 10#)

Back Squat

C: Metcon (Time)

3 rounds for time of
500m row
10 burpees over erg
3 rope climbs - legless Rx+

D: Metcon (No Measure)

Take 15-20 min and work on
MU / HSPU ladders
DO 1 MU - 1 strict HSPU
Add 1 rep each set

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

Whiteboard:

Monday, November 09, 2015

Male Clients

1

Robert
Ball

11:30 AM CrossFit

1 x 1 @ 285 lbs

2

Tom
Holt

5:30 PM CrossFit

1 x 1 @ 275 lbs

3

Rob
Boek

6:30 AM CrossFit

1 x 1 @ 255 lbs

missed 275

4

John
Floersch

6:30 PM CrossFit

1 x 1 @ 250 lbs

5

HP
Park

4:30 PM CrossFit

1 x 1 @ 235 lbs

10# PR.

6

Rich
Roskopf

11:30 AM CrossFit

1 x 1 @ 225 lbs

+15 pr

7

Dean
Durfee

5: 30 AM CrossFit

1 x 1 @ 205 lbs

8

Dave
Anderson

4:30 PM CrossFit

1 x 1 @ 185 lbs

8

Jason
Roraback

4:30 PM CrossFit

1 x 1 @ 185 lbs

8

Jeff
Hough

5: 30 AM CrossFit

1 x 1 @ 185 lbs

8

John
Rogacki

11:30 AM CrossFit

1 x 1 @ 185 lbs

failed 205 and then 195. boo

8

Mathew
Warren

5: 30 AM CrossFit

1 x 1 @ 185 lbs

8

Rob
D’Angelo

11:30 AM CrossFit

1 x 1 @ 185 lbs

135,155,165,185fugly

8

Scott
Boss

5: 30 AM CrossFit

1 x 1 @ 185 lbs

9

Adam
Michaud

11:30 AM CrossFit

1 x 1 @ 175 lbs

9

Chris
Pearcey

6:30 AM CrossFit

1 x 1 @ 175 lbs

10

Ken
Borst

11:30 AM CrossFit

1 x 1 @ 170 lbs

11

Private

5: 30 AM CrossFit

1 x 1 @ 155 lbs

11

Private

5:30 PM CrossFit

1 x 1 @ 155 lbs

11

Dylan
Graham

6:30 PM CrossFit

1 x 1 @ 155 lbs

11

Jason
Martin

4:30 PM CrossFit

1 x 1 @ 155 lbs

165 fail

11

Private

8:45 AM CrossFit

1 x 1 @ 155 lbs

12

Jeremy
Rigdon

4:30 PM CrossFit

1 x 1 @ 145 lbs

13

Brian
Niepoky

5: 30 AM CrossFit

1 x 1 @ 135 lbs

14

Sean
Weeks

11:30 AM CrossFit

1 x 1 @ 115 lbs

15

Dave
Mosher

8:45 AM CrossFit

1 x 1 @ 110 lbs

16

Gaurav
Singh

6:30 PM CrossFit

1 x 1 @ 105 lbs

16

Jonathan
Bermudez

6:30 AM CrossFit

1 x 1 @ 105 lbs

17

Michael
Weinstein

5:30 PM CrossFit

3 x 1 @ 95 lbs

17

Jordyn
Low

5: 30 AM CrossFit

1 x 1 @ 95 lbs

17

Zach
Doleac

5:30 PM CrossFit

1 x 1 @ 95 lbs

working on form

18

Tyler
Anderson

4:30 PM CrossFit

1 x 1 @ 80 lbs

19

Vijay
Guttal

6:30 AM CrossFit

1 x 2 @ 0 lbs

Female Clients

1

Christine
Ford

11:30 AM CrossFit

1 x 1 @ 145 lbs

full squat

2

Katelin
Turner

6:30 PM CrossFit

1 x 1 @ 135 lbs

tried 140# multiple times... ended up dropping to 125# to work fo...

2

Kathy
Lohne

6:30 AM CrossFit

1 x 1 @ 135 lbs

3

Beth
Poore

5:30 PM CrossFit

1 x 1 @ 125 lbs

3

Dawna
Graham

11:30 AM CrossFit

1 x 1 @ 125 lbs

3

Haley
Bury

6:30 PM CrossFit

1 x 1 @ 125 lbs

3

Piper
Huber

6:30 PM CrossFit

1 x 1 @ 125 lbs

Stupid squats

4

Karen
Mount

11:30 AM CrossFit

1 x 1 @ 120 lbs

stayed light

5

Chantell
Fukumae

6:30 PM CrossFit

1 x 1 @ 115 lbs

5

Private

6:30 PM CrossFit

1 x 1 @ 115 lbs

6

Private

11:30 AM CrossFit

1 x 1 @ 105 lbs

6

Lindsay
Durfee

8:45 AM CrossFit

1 x 1 @ 105 lbs

7

Cheri
Lebrun

5: 30 AM CrossFit

1 x 1 @ 95 lbs

7

Julie
Peterson

11:30 AM CrossFit

1 x 1 @ 95 lbs

7

Kari
Roraback

4:30 PM CrossFit

1 x 1 @ 95 lbs

Sick today. Need to Practice split jerk more

7

Katie
HIlgemann

5: 30 AM CrossFit

1 x 1 @ 95 lbs

7

Nathalie
Mateer

5: 30 AM CrossFit

1 x 1 @ 95 lbs

7

Sarah
vickers

6:30 PM CrossFit

1 x 1 @ 95 lbs

8

Anne
Shapira

8:45 AM CrossFit

1 x 1 @ 85 lbs

😄

8

Kaco
Newbury

11:30 AM CrossFit

1 x 1 @ 85 lbs

8

Keesa
Garcia

5:30 PM CrossFit

1 x 1 @ 85 lbs

8

Lisa
Romary

8:45 AM CrossFit

1 x 1 @ 85 lbs

9

Zoellen
Fullmer

6:30 PM CrossFit

1 x 1 @ 80 lbs

10

Bryanna
Houdeshell

8:45 AM CrossFit

1 x 1 @ 75 lbs

11

Chelsea
Henning

6:30 AM CrossFit

1 x 1 @ 0 lbs