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Components

Deadlift

Metcon

Power Clean

Metcon

Toes-To-Bar

Bottoms Up Kb Press

GHD Sit-ups

Settings

Workout

Tues

Main WOD

A: Deadlift (3 x 3 @ 80%+)

Deadlift

B: Metcon (3 Rounds for time)

3 sets each for times of
400m run
10 hang power cleans 95/65
5/3 MU
Rest 3 min b/t sets

Rx+ - 115/75

Team training

A: Power Clean (Reps as follows)

Power Clean

EMOM until fail x 2
Men start - 165#
Ladies - 115#
1 rep each min until you fail loft twice
Add 10# each set

B: Metcon (Time)

5 rounds of
10 C2B pull ups
10 Burpees
Immediately into
5 rounds of
10 deadlifts 225/155
10 Box jumps 30/24

For time

C: Toes-To-Bar (Clusters x 3 , as many as possible)

Toes-To-Bar

Accessory Work

AA: Bottoms Up Kb Press (3 x 8/arm @ 31X1)

Kb press with the Kb upside down.

AB: GHD Sit-ups (3 x 25)

GHD Sit-ups

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

Whiteboard:

Tuesday, November 15, 2016

Male Clients

1

Josh
Hackett

11:30 AM CrossFit

1 x 3 @ 435 lbs

2

Les
Davis

11:30 AM CrossFit

1 x 3 @ 425 lbs

3

Joe
Vithayathil

11:30 AM CrossFit

1 x 3 @ 410 lbs

375, 395, 410 (not great but got it up)

3

John
Rogacki

11:30 AM CrossFit

1 x 3 @ 410 lbs

5# PR from last week; 365/385/410

4

Dean
Durfee

4:30 PM CrossFit

1 x 3 @ 395 lbs

5

Drew
Rivera

11:30 AM CrossFit

3 x 3 @ 365 lbs

6

Dave
Anderson

4:30 PM CrossFit

3 x 3 @ 355 lbs

6

Private

5:30 PM CrossFit

2 x 3 @ 355 lbs

6

Mathew
Warren

5: 30 AM CrossFit

1 x 3 @ 355 lbs

305, 335, 355

7

Jeff
Hough

11:30 AM CrossFit

3 x 3 @ 345 lbs

7

Todd
Findlay

4:30 PM CrossFit

3 x 3 @ 345 lbs

7

Zachary
Grosshandler

5: 30 AM CrossFit

1 x 3 @ 345 lbs

135, 185, 225, 275, 315, 345, 1 rep at 365

8

Jonathan
Bermudez

5: 30 AM CrossFit

3 x 3 @ 335 lbs

9

Private

11:30 AM CrossFit

3 x 3 @ 315 lbs

10

Chris
Pearcey

6:30 AM CrossFit

3 x 3 @ 310 lbs

11

Paul
Schopp

5:30 PM CrossFit

3 x 3 @ 305 lbs

12

Jens
Deppe

5: 30 AM CrossFit

3 x 3 @ 275 lbs

13

Fred
Peterson

5: 30 AM CrossFit

3 x 3 @ 255 lbs

13

Private

5: 30 AM CrossFit

3 x 3 @ 255 lbs

14

Tim
Larkin

8:45 AM CrossFit

1 x 3 @ 250 lbs

15

Carl
Hickerson

6:30 AM CrossFit

1 x 3 @ 235 lbs

16

Private

8:45 AM CrossFit

3 x 3 @ 205 lbs

16

bill
hall

6:30 AM CrossFit

1 x 3 @ 205 lbs

17

Tyler
Anderson

4:30 PM CrossFit

3 x 3 @ 175 lbs

18

Chip
Ueltschey

5: 30 AM CrossFit

3 x 3 @ 155 lbs

Female Clients

1

Katelin
Turner

4:30 PM CrossFit

3 x 3 @ 265 lbs

2

Christine
Ford

4:30 PM CrossFit

3 x 3 @ 235 lbs

2

Rana
Schnaubelt

4:30 PM CrossFit

3 x 3 @ 235 lbs

3

Dawna
Graham

8:45 AM CrossFit

3 x 3 @ 215 lbs

3

miki
hipp

6:45 PM CrossFit

3 x 3 @ 215 lbs

3

Private

6:45 PM CrossFit

3 x 3 @ 215 lbs

4

Colette
Matsuda

5: 30 AM CrossFit

1 x 3 @ 205 lbs

4

Kathy
Lohne

8:45 AM CrossFit

1 x 3 @ 205 lbs

5

Tracie
Miller

6:30 AM CrossFit

3 x 3 @ 200 lbs

6

Teresa
Morescalchi

5: 30 AM CrossFit

1 x 3 @ 195 lbs

7

Karol
Anderson

4:30 PM CrossFit

3 x 3 @ 190 lbs

8

Ali
Levy

6:45 PM CrossFit

3 x 3 @ 185 lbs

8

Casey
Pierson

6:45 PM CrossFit

3 x 3 @ 185 lbs

8

Laura
Liu

6:30 AM CrossFit

3 x 3 @ 185 lbs

8

Melissa
Griffin

4:30 PM CrossFit

3 x 3 @ 185 lbs

9

Su
Sparhawk

6:30 AM CrossFit

3 x 3 @ 175 lbs

9

Krysta
Besser

4:30 PM CrossFit

1 x 3 @ 175 lbs

18 wks

10

Jordan
Peterson

8:45 AM CrossFit

3 x 3 @ 165 lbs

11

Jennifer
Larson

11:30 AM CrossFit

3 x 3 @ 155 lbs

11

Piper
Huber

6:45 PM CrossFit

3 x 3 @ 155 lbs

First time DL since SI injury

11

Julie
Peterson

11:30 AM CrossFit

1 x 3 @ 155 lbs

12

Paige
Ueltschey

5: 30 AM CrossFit

3 x 3 @ 145 lbs

13

Nathalie
Mateer

5: 30 AM CrossFit

3 x 3 @ 135 lbs

13

Sangeetha
Nandan

6:30 AM CrossFit

3 x 3 @ 135 lbs

14

Shannon
Wiltz

8:45 AM CrossFit

3 x 3 @ 110 lbs

15

Meihui
Li

6:45 PM CrossFit

1 x 3 @ 105 lbs