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Components

Behind The Neck Jerk

Clean

Metcon

Power Snatch

Metcon

Toes-To-Bar

Handstand Push-ups

Settings

Workout

Tues

Main WOD

A: Behind The Neck Jerk (Build to a heavy 1 rep "Conga" 15 min)

Behind The Neck Jerk

B: Clean (Build to a heavy 1 rep "Conga" 15 min)

Clean

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 5 of
5 C2B pull ups
5 Burpees

Team training

A: Power Snatch (Cluster 3.3.3 x 3 sets, 60% add over sets)

Power Snatch

B: Metcon (Time)

10-8-6-4-2 of
Manmakers 45/20
Seated DB press

C: Toes-To-Bar (5.5.5 x 4 sets , rest 10s / 2 min)

Toes-To-Bar

D: Handstand Push-ups (5.5.5 x 4 sets Ladies 3.3.3 x 4 sets)

Handstand Push-ups

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

Whiteboard:

Tuesday, November 24, 2015

Male Clients

1

John
Floersch

4:30 PM CrossFit

1 x 1 @ 265 lbs

2

Rich
Roskopf

11:30 AM CrossFit

1 x 1 @ 235 lbs

easy

3

Adam
Michaud

11:30 AM CrossFit

1 x 1 @ 215 lbs

3

Andy
Mount

5: 30 AM CrossFit

1 x 1 @ 215 lbs

3

Jeff
Hough

5: 30 AM CrossFit

1 x 1 @ 215 lbs

4

John
Rogacki

11:30 AM CrossFit

1 x 1 @ 205 lbs

failed 220

4

Justin
Cumnock

5:30 PM CrossFit

1 x 1 @ 205 lbs

4

Tom
Holt

5:30 PM CrossFit

1 x 1 @ 205 lbs

5

Dave
Anderson

4:30 PM CrossFit

1 x 1 @ 195 lbs

5

Private

4:30 PM CrossFit

1 x 1 @ 195 lbs

6

Dean
Durfee

5: 30 AM CrossFit

1 x 2 @ 185 lbs

And some others...

6

Chris
Pearcey

8:45 AM CrossFit

1 x 1 @ 185 lbs

6

Scott
Boss

5: 30 AM CrossFit

1 x 1 @ 185 lbs

7

Jason
Martin

4:30 PM CrossFit

1 x 1 @ 175 lbs

8

Fred
Peterson

5: 30 AM CrossFit

1 x 1 @ 165 lbs

Felt strong today

9

Brian
Niepoky

5: 30 AM CrossFit

1 x 1 @ 155 lbs

9

Dylan
Graham

6:30 PM CrossFit

1 x 1 @ 155 lbs

9

Jeremy
Rigdon

4:30 PM CrossFit

1 x 1 @ 155 lbs

Failed at 185, should have had it though

9

Kent
Sayre

8:45 AM CrossFit

1 x 1 @ 155 lbs

pr by 20#

9

Ted
Hanik

4:30 PM CrossFit

1 x 1 @ 155 lbs

10

Nicholas
Johnson

11:30 AM CrossFit

1 x 1 @ 145 lbs

10

Ram
Hernandez

5: 30 AM CrossFit

1 x 1 @ 145 lbs

11

Jonathan
Bermudez

5: 30 AM CrossFit

1 x 1 @ 120 lbs

11

Nameer
Ezat-Agha

5: 30 AM CrossFit

1 x 1 @ 120 lbs

12

Dave
Mosher

8:45 AM CrossFit

1 x 1 @ 115 lbs

12

Private

11:30 AM CrossFit

1 x 1 @ 115 lbs

Female Clients

1

Christine
Ford

11:30 AM CrossFit

1 x 1 @ 165 lbs

2

Chelsea
Henning

6:30 AM CrossFit

1 x 1 @ 150 lbs

3

Colleen
Beatty

8:45 AM CrossFit

1 x 1 @ 145 lbs

1st time doing them

4

Melissa
Griffin

4:30 PM CrossFit

1 x 1 @ 130 lbs

5

Katelin
Turner

6:30 PM CrossFit

1 x 1 @ 125 lbs

5

Katie
Longto

6:30 PM CrossFit

1 x 1 @ 125 lbs

5

Krysta
Besser

8:45 AM CrossFit

1 x 1 @ 125 lbs

6

Haley
Bury

6:30 PM CrossFit

1 x 1 @ 115 lbs

7

Chantell
Fukumae

6:30 PM CrossFit

1 x 1 @ 105 lbs

7

Karen
Mount

11:30 AM CrossFit

1 x 1 @ 105 lbs

7

Private

6:30 PM CrossFit

1 x 1 @ 105 lbs

8

Keesa
Garcia

5:30 PM CrossFit

1 x 1 @ 95 lbs

8

Sarah
vickers

6:30 PM CrossFit

1 x 1 @ 95 lbs

9

Nathalie
Mateer

5: 30 AM CrossFit

1 x 1 @ 90 lbs

9

Patti
Smith

5: 30 AM CrossFit

1 x 1 @ 90 lbs

10

Deb
Reser

4:30 PM CrossFit

2 x 2 @ 80 lbs

2 attempts at 85 but couldn't hold landing

11

Bryanna
Houdeshell

5:30 PM CrossFit

1 x 1 @ 75 lbs

12

Private

8:45 AM CrossFit

1 x 1 @ 65 lbs

12

Teresa
Morescalchi

5: 30 AM CrossFit

1 x 1 @ 65 lbs

13

Andrea
Jayden

6:30 AM CrossFit

1 x 3 @ 35 lbs