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Components

Metcon

Ring Dips

Push-ups

Front Squat

Snatch

Metcon

Handstand Walk

Handstand Push-ups

Settings

Workout

Wed

Main WOD

A: Metcon (AMRAP - Reps)

AMRAP 3 of
1 press
3 push press
5 push jerk 115/75

Rest 3 min b/t WODs

B: Ring Dips (Max reps in 3 min)

Ring Dips

C: Push-ups (Max reps in 3 min)

Push-ups

D: Front Squat (Max rep in 3 min @ 115/75)

Front Squat

Team training

A: Snatch (Complex as follows)

Snatch

Build to a max in 20 min of
1 x power snatch
2 x OH squat
1 x hang snatch

B: Metcon (4 Rounds for time)

4 sets each for times
Working at 80-85%
Focus on good breathing
500m row
25 UB wall balls
10 S2OH 155/105
Rest 3 min b/t

C: Handstand Walk (3 x max effort , 5s rest at turns)

Handstand Walk

D: Handstand Push-ups (Clusters X.X.X x 3 , pick a rep that is tough)

Handstand Push-ups

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

Whiteboard:

Wednesday, November 16, 2016

Male Clients

1

Drew
Rivera

11:30 AM CrossFit

50 Reps

2

Dean
Durfee

4:30 PM CrossFit

45 Reps

5 rounds

2

Joe
Rayburn

6:45 PM CrossFit

45 Reps

3

Aaron
Johnston

5: 30 AM CrossFit

44 Reps

4

Chad
Judy

11:30 AM CrossFit

41 Reps

5

Adam
Michaud

6:30 AM CrossFit

37 Reps

6

Jeff
Hough

11:30 AM CrossFit

34 Reps

3 rds/7 reps

7

David
Fisher

5: 30 AM CrossFit

27 Reps

3 rounds even

7

John
Rogacki

11:30 AM CrossFit

27 Reps

failed 4th strict press with 30+ seconds remaining

7

Setha
Nhoung

6:45 PM CrossFit

27 Reps

8

Josh
Hackett

8:45 AM CrossFit

3 Reps

3 sets and 4 reps

9

Private

5: 30 AM CrossFit

46 Reps

9

Scott
Boss

5: 30 AM CrossFit

46 Reps

95#

10

Fred
Peterson

6:45 PM CrossFit

40 Reps

75#

11

Paul
Schopp

5:30 PM CrossFit

38 Reps

95lbs

12

Jens
Deppe

4:30 PM CrossFit

37 Reps

#75

12

Jonathan
Bermudez

5: 30 AM CrossFit

37 Reps

75#

13

Chris
Pearcey

6:30 AM CrossFit

36 Reps

95#

13

Cody
Koenig

6:45 PM CrossFit

36 Reps

13

Jason
Martin

4:30 PM CrossFit

36 Reps

95lb

13

Mathew
Warren

5: 30 AM CrossFit

36 Reps

95#

13

Private

8:45 AM CrossFit

36 Reps

13

Rob
D'Angelo

4:30 PM CrossFit

36 Reps

105#

14

Nolan
Fisk

4:30 PM CrossFit

35 Reps

@95

15

Carl
Hickerson

6:30 AM CrossFit

32 Reps

#95

16

Alex
Matsuda

5: 30 AM CrossFit

28 Reps

65#

17

Tim
Larkin

8:45 AM CrossFit

23 Reps

#75

18

Dave
Mosher

8:45 AM CrossFit

4 Reps

75 # 32 total reps

Female Clients

1

Christine
Ford

4:30 PM CrossFit

45 Reps

1

Colette
Matsuda

5: 30 AM CrossFit

45 Reps

2

Melissa
Griffin

4:30 PM CrossFit

40 Reps

3

Jordan
Peterson

4:30 PM CrossFit

38 Reps

4

Casey
Pierson

5: 30 AM CrossFit

37 Reps

5

Katelin
Turner

6:45 PM CrossFit

36 Reps

5

Rana
Schnaubelt

4:30 PM CrossFit

36 Reps

6

Lindsay
Durfee

4:30 PM CrossFit

45 Reps

65#

6

Tracie
Miller

6:30 AM CrossFit

45 Reps

65#

7

Teresa
Morescalchi

5: 30 AM CrossFit

33 Reps

45#

8

Sangeetha
Nandan

6:30 AM CrossFit

31 Reps

8

Su
Sparhawk

6:30 AM CrossFit

31 Reps

55#

9

Laura
Liu

6:30 AM CrossFit

30 Reps

55lb

10

Julie
Peterson

11:30 AM CrossFit

27 Reps

55#

11

Helen
Harder

5:30 PM CrossFit

5 Reps

12

Kelsae
Stentzel

11:30 AM CrossFit

3 Reps

55#

12

Lisa
Romary

8:45 AM CrossFit

3 Reps

55 lbs

13

Dawna
Graham

11:30 AM CrossFit

0 Reps

55#