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Components

Deadlift + Hang Power ...

Monkey Bar Traverse

Wall Ball Fran

Settings

Workout

Complex + Wall Ball Fran + Monkey bars

Warm-up

15 Band Pull Aparts
15 Scap Pull-ups
10 Scap Push-ups
10 PVC Passes
15 Banded Face Pulls
10 Banded T's
10 DB Rows (light-moderate, both arms same time)
15 Hollow Rocks
15 Wall Squats
5 Big Kips
10 Wall Balls (estimated metcon weight)
5 Kipping Pull-ups
1:00 Side Plank / side

Weightlifting

Deadlift + Hang Power Clean + Hang Squat Clean (7x1 every 1:30)

Increasing weight throughout

Skill Development

Monkey Bar Traverse (Total distance (feet) covered )

Skill building on monkey bars

Please bring gloves if you have them to protect your hands!

Scale for monkey bars will be 5 sets of :15 pronated grip static holds with the chin over the bar. Adjust bands so that you can successfully hold for :15 before starting. Rest as needed between sets

Metcon

Wall Ball Fran (Time)

21-15-9
Wall Balls (20/14)
Pullups

8 minute timecap
This should be FAST! Scale so that you can perform most of this workout unbroken with little to no rest. If a coach no reps a wall ball shot, that means it doesn't count! Be strict here as we've seen a lot of slack on wall balls lately, either with height of the ball or depth of the squat. Make sure you do not drop a wall ball from the top to the floor. It will be 5 burpees for the entire class, immediately.

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

Whiteboard:

Wednesday, November 14, 2018

Male Clients

1

Davey
Melzer

6pm CrossFit

1 x 1 @ 275 lbs

power good, not too bad of a starfish, squat clean heave, front s...

2

Craig
Kreinest

5pm CrossFit

1 x 1 @ 235 lbs

3

Jim
Pinkerton

6am CrossFit

1 x 1 @ 225 lbs

4

Aaron
Hungerford

4pm CrossFit

1 x 1 @ 215 lbs

4

Felix
Dion

6pm CrossFit

1 x 1 @ 215 lbs

5

Brian
Kent

6pm CrossFit

1 x 1 @ 205 lbs

6

Papi
Aka Teddy

6am CrossFit

1 x 1 @ 198 lbs

7

Denver
Guess

4pm CrossFit

1 x 1 @ 195 lbs

7

Mark
Patzer

12pm CrossFit

1 x 1 @ 195 lbs

7

Mike
Tighe

6am CrossFit

1 x 1 @ 195 lbs

7

Scott
Kellner

6pm CrossFit

1 x 1 @ 195 lbs

7

Travis
Felderhoff

6am CrossFit

1 x 1 @ 195 lbs

135-145-155-165-175-185-195

8

Adam
Gelfand

12pm CrossFit

1 x 1 @ 185 lbs

8

Fernando
Flores

6am CrossFit

1 x 1 @ 185 lbs

8

Robby
Tabellija

12pm CrossFit

1 x 1 @ 185 lbs

8

Ryan
Holcombe

7pm CrossFit

1 x 1 @ 185 lbs

8

Sean
Ryan

12pm CrossFit

1 x 1 @ 185 lbs

8

Zachary
Schuessler

12pm CrossFit

1 x 1 @ 185 lbs

9

AJ!
Isabelo

6am CrossFit

1 x 1 @ 176.4 lbs

9

Robert
Christie

6am CrossFit

1 x 1 @ 176.4 lbs

10

Ryan
Goderre

5pm CrossFit

1 x 1 @ 175 lbs

11

Moyzes
Dias

6pm CrossFit

1 x 1 @ 165 lbs

11

Nate
Cobb

8am CrossFit

1 x 1 @ 165 lbs

11

Nathan
Thompson

5pm CrossFit

1 x 1 @ 165 lbs

65 85 105 135 155 165 165

11

Ramon
Ulloa

4pm CrossFit

1 x 1 @ 165 lbs

12

Ulrick
Matsunaga

7am CrossFit

1 x 1 @ 159 lbs

13

Jason
Jarrells

4pm CrossFit

1 x 1 @ 155 lbs

13

Tony
Huynh

7am CrossFit

1 x 1 @ 155 lbs

14

Jerry
Gramling

4pm CrossFit

1 x 1 @ 150 lbs

15

Eric
Svensen

6am CrossFit

1 x 1 @ 135 lbs

15

James
Tamashiro

7pm CrossFit

1 x 1 @ 135 lbs

15

Julian
Willis

12pm CrossFit

1 x 1 @ 135 lbs

15

Zach
Jones

12pm CrossFit

1 x 1 @ 135 lbs

16

Eric
Macpherson

6pm CrossFit

1 x 1 @ 125 lbs

SOLID

16

Fabricio
🦍

12pm CrossFit

1 x 1 @ 125 lbs

17

Tyler
Eickmann

5pm CrossFit

1 x 1 @ 115 lbs

18

Chad
Baker

12pm CrossFit

1 x 1 @ 105 lbs

the front rack was my best yet

18

Mel
Nutter

12pm CrossFit

1 x 1 @ 105 lbs

19

Giovanni
Barranco

7pm CrossFit

1 x 1 @ 85 lbs

20

Michael
SYLLIAASEN

6pm CrossFit

1 x 65 @ 0 lbs

20

Gerard
Castro

6am CrossFit

1 x 3 @ 0 lbs

Deadlift only

20

Brandon
Gonzalez

4pm CrossFit

1 x 1 @ 0 lbs

135

Female Clients

1

Heather
Spears

6pm CrossFit

1 x 1 @ 145 lbs

1

Steph
Jarosz

12pm CrossFit

1 x 1 @ 145 lbs

2

Patricia
Brown

6pm CrossFit

1 x 1 @ 140 lbs

3

Jaclyn
Morbitzer

8am CrossFit

1 x 1 @ 135 lbs

failed power clean 145

3

Kim
McGrath

5pm CrossFit

1 x 1 @ 135 lbs

4

Heather
Dunn

5pm CrossFit

1 x 1 @ 125 lbs

5

Alicia
Dolan

6am CrossFit

1 x 1 @ 120 lbs

6

Kym
Janke

7am CrossFit

1 x 1 @ 115 lbs

6

Maria
Mercado

6am CrossFit

1 x 1 @ 115 lbs

7

Kait
Pollen

7am CrossFit

1 x 1 @ 105 lbs

8

Camille
Chamberlen

7am CrossFit

1 x 1 @ 100 lbs

9

Danielle
Barragan

12pm CrossFit

1 x 1 @ 95 lbs

9

Private

7pm CrossFit

1 x 1 @ 95 lbs

9

Janis
Green

7am CrossFit

1 x 1 @ 95 lbs

9

Patti
Gerckens

8am CrossFit

1 x 1 @ 95 lbs

10

Genesis
Dejesus

8am CrossFit

1 x 1 @ 90 lbs

10

Theresa
Brinsa

8am CrossFit

1 x 1 @ 90 lbs

11

Barbara
Gayle

4pm CrossFit

2 x 1 @ 85 lbs

11

Alissa
Cobb

7am CrossFit

1 x 1 @ 85 lbs

12

Brenna
Jarrells

12pm CrossFit

1 x 1 @ 70 lbs

12

Vienna
Kaiser

8am CrossFit

1 x 1 @ 70 lbs

13

Thuong
Ton

6am CrossFit

1 x 1 @ 60 lbs

14

Rowena
Sinclair

12pm CrossFit

1 x 1 @ 55 lbs