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Components

Metcon

Metcon

Press series x 1

2 position pause snatch

Metcon

Settings

Workout

Tues

Main WOD

A: Muscle up / DUs

Work on transitions and full MU
Work on UB sets - challenging

B: Metcon (AMRAP - Rounds and Reps)

200m run
10 push press 115/75
12 TTB

Rx+ - 135/95 UB

AMRAP 8

Rest 4 min b/t workouts

C: Metcon (AMRAP - Rounds and Reps)

300m row
25 wall ball
10 burpee to plate 25#

AMRAP 8

Team training

A: Press series x 1 (Build to a 1 rep in 20 min)

1 press
1 push press
1 jerk

Once press fails, go to 2 PP + 1 jerk

B: 2 position pause snatch (5 sets , build over sets , start 60%+)

1 rep from mid thigh , hold 2 sec
1 rep from below knee not on floor, hold for 2 sec,
Hold receiving position for 1 sec

C: Metcon (4 Rounds for reps)

AMRAP 1 min
1 power snatch 115/75
2 power clean / jerk
3 thruster

All rep TnG....goal is 18+
Rest 1 min
4 sets

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

Whiteboard:

Tuesday, November 10, 2015

Male Clients

1

Dean
Durfee

5: 30 AM CrossFit

3 + 6

2

Rob
Boek

6:30 AM CrossFit

3 + 0

slow t2b

3

Rich
Roskopf

4:30 PM CrossFit

4 + 0

4

Tom
Holt

5:30 PM CrossFit

3 + 8

5

Jason
Roraback

4:30 PM CrossFit

3 + 2

5

Rob
D'Angelo

4:30 PM CrossFit

3 + 2

6

Chris
Pearcey

8:45 AM CrossFit

3 + 1

Finished 4th run with 2 second. First two rounds UB. All runs UB.

6

Mike
Ford

4:30 PM CrossFit

3 + 1

3 + 1 full run

7

Jeremy
Rigdon

4:30 PM CrossFit

2 + 1

8

Dave
Anderson

4:30 PM CrossFit

4 + 1

#95, 3/4 through 5th run

9

Scott
Boss

5: 30 AM CrossFit

3 + 18

95#

10

Joe
Vithayathil

11:30 AM CrossFit

3 + 16

115#, Vups did 2nd

11

Fred
Peterson

5: 30 AM CrossFit

3 + 14

75#

12

Jeff
Hough

5: 30 AM CrossFit

3 + 2

AD/v-ups

12

Ken
Borst

11:30 AM CrossFit

3 + 2

95# & v-ups

13

Alex
Matsuda

5: 30 AM CrossFit

3 + 1

55#, V ups

13

Bruce
Barnes

4:30 PM CrossFit

3 + 1

75# and vups

13

Cody
Koenig

6:30 PM CrossFit

3 + 1

95lb, v-ups

13

Fahad
Al-Wetaid

6:30 PM CrossFit

3 + 1

115# v-ups

13

Matthew
Zola

4:30 PM CrossFit

3 + 1

#65 pp + vups

13

Private

8:45 AM CrossFit

3 + 1

14

Jason
Martin

4:30 PM CrossFit

3 + 0

95lb w t2b

14

Jonathan
Bermudez

6:30 AM CrossFit

3 + 0

85#

14

Robert
Ball

6:30 AM CrossFit

3 + 0

135# PP UB Not quite T2B

15

Jens
Deppe

11:30 AM CrossFit

2 + 2

16

Dave
Mosher

8:45 AM CrossFit

2 + 1

17

Vijay
Guttal

6:30 AM CrossFit

0 + 3

Female Clients

1

Christine
Ford

11:30 AM CrossFit

3 + 1

2

Chelsea
Henning

8:45 AM CrossFit

3 + 0

2

Katie
Longto

6:30 PM CrossFit

3 + 0

finished 4th run at 8:35

2

miki
hipp

6:30 PM CrossFit

3 + 0

3

Haley
Bury

6:30 PM CrossFit

2 + 20

3

Lissa
Wickstrom

5:30 PM CrossFit

2 + 20

#75- TTB

4

Piper
Huber

6:30 PM CrossFit

2 + 18

5

Beth
Poore

5:30 PM CrossFit

2 + 1

6

Melissa
Griffin

5: 30 AM CrossFit

3 + 11

75#, v-ups

7

Nathalie
Mateer

5: 30 AM CrossFit

3 + 8

55#, VUs

8

Cheri
Lebrun

8:45 AM CrossFit

3 + 3

55#, vups

8

Teresa
Morescalchi

8:45 AM CrossFit

3 + 3

55#

9

Katie
HIlgemann

5: 30 AM CrossFit

3 + 2

10

Bryanna
Houdeshell

8:45 AM CrossFit

3 + 1

45#, 6t2b/k2c+6vups

10

Colette
Matsuda

5: 30 AM CrossFit

3 + 1

75#, Vups

10

Courtney
Floersch

6:30 PM CrossFit

3 + 1

10

Julie
Peterson

11:30 AM CrossFit

3 + 1

10

Katelin
Turner

6:30 PM CrossFit

3 + 1

3 rounds + run; 75# pp, v-ups

11

Stephanie
Noell

5: 30 AM CrossFit

3 + 0

45#'s & VU's

12

Anne
Shapira

8:45 AM CrossFit

2 + 11

55lb push press TTB took forever !😢

13

Patti
Smith

5: 30 AM CrossFit

2 + 0