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Components

Clean and Jerk

Metcon

Snatch

Metcon

Settings

Workout

What's happening Wednesday

Main WOD

A: Clean and Jerk (Build to a heavy in 20 min)

Clean and Jerk

B: Metcon (Time)

30 Wallball
30 TTB
30 Box jump 24/20
30 Push press 115/75
30 Pull ups
30 KB swing 53/35
30 Goblet squats
30 Cal AB or row

Team training

A: Snatch (1 RM in 20 min)

Snatch

B: Metcon (Time)

"Jackie" then backie
1000m row
50 thrusters 45#
30 pull ups
50 thrusters
1000m row

Accessory Work

AA: Metcon (No Measure)

3 sets of
30s banded external rotations/arm
Rest 1 min
30s wall bridge
Rest 1 min
45s pidgeon stretch on box/leg
Rest 1 min

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

Whiteboard:

Wednesday, December 07, 2016

Male Clients

1

Joe
McCoy

5: 30 AM CrossFit

1 x 1 @ 275 lbs

2

David
Fisher

5: 30 AM CrossFit

1 x 1 @ 245 lbs

3

Drew
Rivera

11:30 AM CrossFit

1 x 1 @ 235 lbs

Missed 255

4

Aaron
Johnston

11:30 AM CrossFit

1 x 1 @ 230 lbs

5

Josh
Hackett

11:30 AM CrossFit

1 x 1 @ 225 lbs

6

Setha
Nhoung

6:45 PM CrossFit

1 x 1 @ 215 lbs

7

Dean
Durfee

4:30 PM CrossFit

3 x 1 @ 205 lbs

7

Adam
Michaud

6:30 AM CrossFit

1 x 1 @ 205 lbs

Had 225# in me but ran out of time.

7

Private

6:45 PM CrossFit

1 x 1 @ 205 lbs

7

Jeff
Hough

11:30 AM CrossFit

1 x 1 @ 205 lbs

PC

8

John
Rogacki

11:30 AM CrossFit

1 x 1 @ 200 lbs

Missed 225#

9

Dave
Anderson

4:30 PM CrossFit

1 x 1 @ 195 lbs

Failed 205

9

Hugo
Cerda jr

4:30 PM CrossFit

1 x 1 @ 195 lbs

10

Mathew
Warren

5: 30 AM CrossFit

1 x 1 @ 185 lbs

Clean 210 fail jerk

10

Paul
Schopp

5:30 PM CrossFit

1 x 1 @ 185 lbs

10

Scott
Boss

6:30 AM CrossFit

1 x 1 @ 185 lbs

11

Chris
Pearcey

6:30 AM CrossFit

1 x 1 @ 175 lbs

11

Jens
Deppe

11:30 AM CrossFit

1 x 1 @ 175 lbs

12

Private

5: 30 AM CrossFit

1 x 1 @ 165 lbs

12

Carl
Hickerson

6:30 AM CrossFit

1 x 1 @ 165 lbs

12

Cody
Koenig

6:45 PM CrossFit

1 x 1 @ 165 lbs

12

Jeremy
Rigdon

4:30 PM CrossFit

1 x 1 @ 165 lbs

Wrist getting better

13

Private

8:45 AM CrossFit

1 x 1 @ 155 lbs

14

Alex
Matsuda

5: 30 AM CrossFit

1 x 1 @ 150 lbs

5# pr

15

Jonathan
Bermudez

5: 30 AM CrossFit

1 x 1 @ 145 lbs

15

Scott
Vernon

6:30 AM CrossFit

1 x 1 @ 145 lbs

16

Dave
Mosher

8:45 AM CrossFit

1 x 1 @ 125 lbs

Failed135

17

Bill
Hoppe

8:45 AM CrossFit

1 x 1 @ 120 lbs

18

Kush
Pathak

5:30 PM CrossFit

1 x 1 @ 110 lbs

Female Clients

1

Katelin
Turner

6:45 PM CrossFit

1 x 1 @ 170 lbs

2

Colette
Matsuda

5: 30 AM CrossFit

1 x 1 @ 145 lbs

2

Haley
Bury

6:45 PM CrossFit

1 x 1 @ 145 lbs

3

Kathy
Lohne

8:45 AM CrossFit

1 x 1 @ 140 lbs

4

Christine
Ford

4:30 PM CrossFit

1 x 1 @ 135 lbs

4

Katie
HIlgemann

5: 30 AM CrossFit

1 x 1 @ 135 lbs

4

Piper
Huber

6:45 PM CrossFit

1 x 1 @ 135 lbs

Ran out of time. Tied pr

5

Private

6:45 PM CrossFit

1 x 1 @ 130 lbs

6

Rebekah
Brown

11:30 AM CrossFit

1 x 1 @ 125 lbs

7

Rana
Schnaubelt

4:30 PM CrossFit

1 x 1 @ 120 lbs

8

Jessica
Riordan

11:30 AM CrossFit

1 x 1 @ 115 lbs

8

Julie
Peterson

11:30 AM CrossFit

1 x 1 @ 115 lbs

8

Paige
Ueltschey

5: 30 AM CrossFit

1 x 1 @ 115 lbs

9

Krysta
Besser

4:30 PM CrossFit

1 x 1 @ 110 lbs

from blocks. 21 wks

10

Tracie
Miller

6:30 AM CrossFit

1 x 3 @ 105 lbs

10

Su
Sparhawk

6:30 AM CrossFit

1 x 1 @ 105 lbs

11

Anu
Balu

6:30 AM CrossFit

3 x 1 @ 95 lbs

could not jerk 105

11

Chelsea
Kilway

5: 30 AM CrossFit

1 x 1 @ 95 lbs

11

Jennifer
Larson

11:30 AM CrossFit

1 x 1 @ 95 lbs

11

Lisa
Romary

8:45 AM CrossFit

1 x 1 @ 95 lbs

12

Megan
Nhoung

6:45 PM CrossFit

1 x 1 @ 85 lbs

13

Robyn
Miller

11:30 AM CrossFit

1 x 1 @ 75 lbs

14

Pam
Hastreiter

5:30 PM CrossFit

1 x 1 @ 55 lbs