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Components

Press-PP-SJ

Metcon

Press-PP-SJ

Metcon

Metcon

Metcon

Settings

Workout

Mon

Main WOD

A: Press-PP-SJ (15 min cap , work quick)

Press 3-3-3
Push press 2-2-2
Split jerk 1-1-1
As heavy as possible
From a rack , lower each rep

B: Metcon (Time)

21-15-9 of
Power clean 115/75
Thrusters

Rx+ - 135/95

Team training

A: Press-PP-SJ

Press 3-3-3
Push press 2-2-2
Split jerk 1-1-1
As heavy as possible
From a rack , lower each rep

B: Metcon (Time)

21-15-9 of
Power clean 155/105
Thruster

C: Metcon (Time)

21-15-9 of
Burpees
TTB

D: Metcon (3 Rounds for time)

3 sets of
15/10 cal AB
5/3 bar MU
Rest 3-4 min b/t sets

Accessory Work

AA: Metcon (No Measure)

3 sets of
30s/arm banded ext rotations
Rest 1 min
1 min/side couch stretch
Rest 1 min

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

Whiteboard:

Monday, December 12, 2016

Male Clients

1

Aaron
Johnston

11:30 AM CrossFit

1 x 3 @ 235 lbs

Missed last at 255

2

Dean
Durfee

6:45 PM CrossFit

1 x 3 @ 215 lbs

Sj

3

Christopher
Susen

6:30 AM CrossFit

1 x 3 @ 145 lbs

4

Tom
Holt

4:30 PM CrossFit

1 x 3 @ 135 lbs

Push press 195, SJ: 255

4

Zachary
Grosshandler

8:45 AM CrossFit

1 x 3 @ 135 lbs

Strict: 95-125-135 PP: 155-175-185 SJ: 205-225-255

5

Bill
Hoppe

8:45 AM CrossFit

1 x 3 @ 130 lbs

105 p, 120 pp, 130 jp

6

Dave
Mosher

8:45 AM CrossFit

3 x 3 @ 115 lbs

SP 95,105,115 PP115,125,130 SJ130,135, failed@140

6

Alex
Matsuda

5: 30 AM CrossFit

1 x 3 @ 115 lbs

6

christopher
camp

5:30 PM Competitive Cross...

1 x 3 @ 115 lbs

Press 115 PP 135-155-165 Jerk 155-185-215

7

HP
Park

4:30 PM CrossFit

1 x 3 @ 95 lbs

95--> 185

7

Tim
Larkin

8:45 AM CrossFit

1 x 3 @ 95 lbs

SP 1x3 #75, 1x3 #95, 4x1 #105/#100/#100/#1000 PP 1x2 #115/125/135...

8

Chris
Pearcey

6:30 AM CrossFit

1 x 2 @ 175 lbs

75, 95X2 Press,125, 145x2 PP, 145, 175X2 SJ

8

Scott
Vernon

11:30 AM CrossFit

1 x 2 @ 155 lbs

8

Adam
Michaud

6:30 AM CrossFit

1 x 1 @ 225 lbs

175, 195

8

Andrew
Yancy

5:30 PM CrossFit

1 x 1 @ 205 lbs

8

Fred
Peterson

4:30 PM CrossFit

1 x 1 @ 165 lbs

Ouch

8

Jeff
Hough

11:30 AM CrossFit

1 x 1 @ 205 lbs

95/105/135 Strict 135/155/175 Pushpress 175/195/205 Split jerk

8

Jens
Deppe

11:30 AM CrossFit

1 x 1 @ 175 lbs

Last set: #155, #165, #175

8

Private

5: 30 AM CrossFit

1 x 1 @ 145 lbs

8

Mathew
Warren

5: 30 AM CrossFit

1 x 1 @ 165 lbs

95,115,125 125,135,145 145,155,165

8

Private

8:45 AM CrossFit

1 x 1 @ 175 lbs

8

Rob
Boek

6:30 AM CrossFit

1 x 1 @ 245 lbs

3x3: 155, 3x2:195, 3x1: 245

8

Rob
D'Angelo

4:30 PM CrossFit

1 x 1 @ 185 lbs

1x3P=125#;1×2PP=155#;1×1SJ=185#

8

Robert
Ball

6:30 AM CrossFit

1 x 1 @ 255 lbs

3x155 SP; 1x185/2x195 PP; 225/245/255 SJ

8

Scott
Boss

5: 30 AM CrossFit

1 x 1 @ 175 lbs

Female Clients

1

Christine
Ford

4:30 PM CrossFit

1 x 3 @ 135 lbs

2

Colette
Matsuda

5: 30 AM CrossFit

1 x 3 @ 120 lbs

2

Su
Sparhawk

6:30 AM CrossFit

1 x 3 @ 120 lbs

75, 100, 120

3

Ali
Levy

6:45 PM CrossFit

1 x 3 @ 105 lbs

85, 95, 105

3

Krysta
Besser

4:30 PM CrossFit

1 x 3 @ 105 lbs

21 wk

3

Lindsay
Durfee

4:30 PM CrossFit

1 x 3 @ 105 lbs

4

Jennifer
Larson

11:30 AM CrossFit

1 x 3 @ 95 lbs

4

Kaco
Newbury

11:30 AM CrossFit

1 x 3 @ 95 lbs

4

Paige
Ueltschey

5: 30 AM CrossFit

1 x 3 @ 95 lbs

70-80-95

5

Rana
Schnaubelt

4:30 PM CrossFit

1 x 3 @ 85 lbs

65,75,85(p),85,100,115(pp),105,115,125(split)

6

Kathy
Neal

11:30 AM CrossFit

1 x 3 @ 50 lbs

7

Lisa
Romary

8:45 AM CrossFit

3 x 1 @ 100 lbs

7

Haley
Bury

6:45 PM CrossFit

1 x 1 @ 145 lbs

85-145

7

Karol
Anderson

4:30 PM CrossFit

1 x 1 @ 75 lbs

45-55-75 shoulder keep light

7

Katelin
Turner

6:45 PM CrossFit

1 x 1 @ 135 lbs

65-70-75-85-95-105-115-125-135

7

Lissa
Wickstrom

5:30 PM CrossFit

1 x 1 @ 125 lbs

P-85,pp- 115,sj-125

7

Tracie
Miller

6:30 AM CrossFit

1 x 1 @ 125 lbs

75p, 105pp, 125sj