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Components

Deadlift

500m Row

Muscle-ups

Metcon

Metcon

Front Squat

Metcon

Settings

Workout

Wed

Main WOD

A: Deadlift (10 x 3 every 2 min )

Deadlift

Start at 50% max and add 5% each set until fail/end

B: 500m Row (Time)

Max Effort 500m Row

500m Row

3 sets
Rest 4 min b/t sets
Record best time

C: Muscle-ups (10-12 min skill work)

Muscle-ups

Team training

A: Metcon (5 Rounds for time)

Every 2 min for 10 min
1 round of DT
Each round for time
Start @ 155/105
Build each round to a max

B: Metcon (AMRAP - Rounds)

EMOM 20
Odd - 3 burpee + 5 strict HSPU
Even - 15 DUs + 10 TTB

C: Front Squat (5 x 3 @ 80%+)

Front Squat

Accessory Work

AA: Metcon (Time)

200m run x 2
400m run x 2
800m run x 1
400m run x 2
200m run x 2
All rest 1:1

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

Whiteboard:

Wednesday, November 09, 2016

Male Clients

1

Joe
McCoy

11:30 AM CrossFit

1 x 3 @ 455 lbs

2

John
Rogacki

11:30 AM CrossFit

1 x 3 @ 405 lbs

15# PR

3

Dave
Anderson

4:30 PM CrossFit

2 x 3 @ 375 lbs

3

Private

4:30 PM CrossFit

2 x 3 @ 375 lbs

3

Andrew
Yancy

5:30 PM CrossFit

1 x 3 @ 375 lbs

275,295,315,325,335,345,355,365, failed, 375 with a different gri...

3

Dean
Durfee

11:30 AM CrossFit

1 x 3 @ 375 lbs

3

Joe
Rayburn

6:45 PM CrossFit

1 x 3 @ 375 lbs

4

Aaron
Johnston

4:30 PM CrossFit

1 x 3 @ 365 lbs

5

Todd
Findlay

4:30 PM CrossFit

1 x 3 @ 360 lbs

6

Private

5:30 PM CrossFit

1 x 3 @ 355 lbs

6

Jeff
Hough

11:30 AM CrossFit

1 x 3 @ 355 lbs

7

Setha
Nhoung

6:45 PM CrossFit

1 x 3 @ 325 lbs

8

Rich
Roskopf

11:30 AM CrossFit

5 x 3 @ 315 lbs

225/245/265/285/305/315x5

9

Jens
Deppe

11:30 AM CrossFit

1 x 3 @ 285 lbs

10

Chris
Pearcey

6:30 AM CrossFit

1 x 10 @ 255 lbs

185, 205, 225, 245, 255

10

Jonathan
Bermudez

5: 30 AM CrossFit

1 x 10 @ 255 lbs

205,225

11

Zachary
Grosshandler

5: 30 AM CrossFit

1 x 3 @ 225 lbs

5x10 @ 185, 205, 225, 225, 225

12

Private

11:30 AM CrossFit

1 x 3 @ 205 lbs

13

David
Fisher

5: 30 AM CrossFit

5 x 10 @ 185 lbs

13

Private

8:45 AM CrossFit

1 x 10 @ 185 lbs

14

Private

5: 30 AM CrossFit

1 x 10 @ 175 lbs

15

Bill
Hoppe

8:45 AM CrossFit

1 x 10 @ 165 lbs

125, 135, 145, 155, 165

16

bill
hall

6:30 AM CrossFit

5 x 10 @ 155 lbs

17

Drew
Rivera

11:30 AM CrossFit

10 x 2 @ 355 lbs

Continuing deadlift program from 11 weeks ago

Female Clients

1

Katelin
Turner

6:45 PM CrossFit

1 x 3 @ 245 lbs

worked up from 175

2

Christine
Ford

11:30 AM CrossFit

1 x 3 @ 235 lbs

2

Rana
Schnaubelt

4:30 PM CrossFit

1 x 3 @ 235 lbs

145-235

3

Private

6:45 PM CrossFit

1 x 3 @ 220 lbs

4

Cathy
Doyle

5:30 PM CrossFit

1 x 3 @ 210 lbs

5

Sarah
Allgood

4:30 PM CrossFit

3 x 3 @ 205 lbs

5

Colette
Matsuda

4:30 PM CrossFit

1 x 3 @ 205 lbs

6

Karol
Anderson

4:30 PM CrossFit

2 x 3 @ 185 lbs

7

Kathy
Lohne

8:45 AM CrossFit

1 x 10 @ 175 lbs

7

Tracie
Miller

6:30 AM CrossFit

1 x 10 @ 175 lbs

7

Courtney
Floersch

5:30 PM CrossFit

1 x 3 @ 175 lbs

7

Teresa
Morescalchi

4:30 PM CrossFit

1 x 3 @ 175 lbs

8

Haley
Bury

5: 30 AM CrossFit

1 x 10 @ 165 lbs

8

Jennifer
Larson

11:30 AM CrossFit

1 x 3 @ 165 lbs

8

Kaco
Newbury

11:30 AM CrossFit

1 x 3 @ 165 lbs

9

Anu
Balu

6:30 AM CrossFit

1 x 10 @ 160 lbs

115#,135#,155#

10

Kelsae
Stentzel

11:30 AM CrossFit

9 x 3 @ 155 lbs

85/95/105/115/120/125/135/145/155

11

Paige
Ueltschey

5: 30 AM CrossFit

1 x 10 @ 145 lbs

11

Rebekah
Brown

6:30 AM CrossFit

1 x 10 @ 145 lbs

12

Robyn
Miller

11:30 AM CrossFit

1 x 3 @ 125 lbs

13

Maddie
Lapping

8:45 AM CrossFit

1 x 10 @ 115 lbs

14

Shannon
Wiltz

8:45 AM CrossFit

5 x 10 @ 85 lbs

14

Meihui
Li

6:45 PM CrossFit

1 x 3 @ 85 lbs

15

Rina
Cohen

8:45 AM CrossFit

1 x 10 @ 0 lbs