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Components

Metcon

Back Squat

Mary

Metcon

Back Squat

Push Jerk

Metcon

Settings

Workout

Mon

Main WOD

A: Metcon (Time)

3 rounds for time of
1 L-sit rope climbs or legless
or normal rope climbs 15'
12 box jumps 24/20 - focus on quick turn over at bottom
10 ring dips

8 min cap

B: Back Squat (3 x 3 , 80%+ , rest 3 min b/t)

Back Squat

C: Mary (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Team training

A: Metcon (3 Rounds for time)

3 sets for times of
12 box jumps 24/20
5/3 MU w/ 3 ring dips
5 strict HSPU
Rest 2 min

B: Back Squat (Clusters 3.3.3 x 4 , AHAP build)

Back Squat

C: Push Jerk (EMOM 10 x 3 jerks @ 80% max jerk)

Push Jerk

D: Metcon (3 Rounds for time)

30/25 cal row @ 90%
Rest 3 min
3 sets

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

Whiteboard:

Monday, November 14, 2016

Male Clients

1

Chris
Pearcey

6:30 AM CrossFit

5:40

Legless ripe climbs

2

Scott
Boss

5: 30 AM CrossFit

5:48

Legless

3

Rich
Roskopf

11:30 AM CrossFit

7:55

L-sit rope climbs up and down.

4

Jonathan
Bermudez

8:45 AM CrossFit

8:00

5

Private

5: 30 AM CrossFit

4:44

6

David
Fisher

5: 30 AM CrossFit

6:40

Close grip PU

7

Private

4:30 PM CrossFit

7:00

7

Fred
Peterson

4:30 PM CrossFit

7:00

8-10 ft L-sit rope climbs

8

Scott
Vernon

11:30 AM CrossFit

7:24

Push ups. Regular rope climb

9

Dave
Anderson

4:30 PM CrossFit

7:30

10

Bill
Hoppe

8:45 AM CrossFit

7:50

11

Mathew
Warren

5: 30 AM CrossFit

7:55

Legless 12' 8-10 ring dips/rd

12

Aaron
Johnston

11:30 AM CrossFit

8:00

12

Dean
Durfee

8:45 AM CrossFit

8:00

10ft almost L sit!!!!

12

Jason
Martin

4:30 PM CrossFit

8:00

2 rounds

Female Clients

1

Su
Sparhawk

6:30 AM CrossFit

4:51

Modified rope climb, 20" box jump, cgpu

2

Tracie
Miller

6:30 AM CrossFit

5:09

rope climb with legs

3

Helen
Harder

6:45 PM CrossFit

6:00

4

Kelsae
Stentzel

11:30 AM CrossFit

7:34

5

Rana
Schnaubelt

4:30 PM CrossFit

8:00

2&1/2 legless climbs

6

Cathy
Doyle

5:30 PM CrossFit

0:00

Forgot to time but did 3 12' rope climbs, 12 20" box jumps, and b...