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December Monthly chal ...

Metcon

Metcon

December Monthly chal ...

Power Clean

Push Jerk

Snatch

Back Squat

Settings

Workout

Mon

Main WOD

A: December Monthly challenge (Weight)

AMRAP 5 of

Squat clean thrusters for max weight moved overhead

Ladies - 45/75/105#

Men - 95/135/165

A rep only counts when bar travels through a FULL squat and full lockout overhead....

B: Metcon (AMRAP - Rounds)

EMOM 12
20 DUs
3 Power cleans 135/95

Rx+ - !55/110
If you go Rx+ is must be all 12 sets

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 5 of
5 HSPU
5 Box jumps 30/24

Rx+ - strict HSPU
Box jump - 36/30

Team training

A: December Monthly challenge (Weight)

AMRAP 5 of

Squat clean thrusters for max weight moved overhead

Ladies - 45/75/105#

Men - 95/135/165

B: Power Clean (EMOM 5 x 2 reps @ 65% )

Power Clean

C: Push Jerk (EMOM 5 x 2 reps @ 65% @ 31X1)

Push Jerk

D: Snatch (Take 12-15 min to complete following)

Snatch

70% x 1 , 75% x 2 , 80% x 3
Rest 90s - 2min b/t

E: Back Squat (3 x 5 @ 68% , 1st 2 reps @ 51X1)

Back Squat

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

Whiteboard:

Monday, December 14, 2015

Male Clients

1

Chad
Judy

5:30 PM CrossFit

5130 lbs

38 @ 135

2

Zander
Veith

5:30 PM CrossFit

4950 lbs

165# x 30

3

Joey
King

6:30 PM CrossFit

4860 lbs

4

Mauricio
Sousa

5:30 PM CrossFit

4750 lbs

50 x 95#

5

Aaron
Johnston

4:30 PM CrossFit

4655 lbs

95 by 49

6

HP
Park

4:30 PM CrossFit

4590 lbs

7

Joe
Vithayathil

11:30 AM CrossFit

4465 lbs

47x95

8

Robert
Ball

6:30 AM CrossFit

4455 lbs

33x135

9

Tom
Holt

5:30 PM CrossFit

4275 lbs

95

10

curtis
cooper

5:30 PM CrossFit

4085 lbs

10

Rich
Roskopf

4:30 PM CrossFit

4085 lbs

43

11

Avery
Jessup

6:30 AM CrossFit

4050 lbs

30@135

12

John
Rogacki

11:30 AM CrossFit

3990 lbs

42*95

12

Rob
Boek

5: 30 AM CrossFit

3990 lbs

42x95

13

Private

5:30 PM CrossFit

3895 lbs

14

Fred
Peterson

4:30 PM CrossFit

3515 lbs

95#

15

Ken
Borst

11:30 AM CrossFit

3420 lbs

15

Scott
Boss

5: 30 AM CrossFit

3420 lbs

95# x 36

16

Private

4:30 PM CrossFit

3410 lbs

17

Joe
Rayburn

6:30 PM CrossFit

3325 lbs

17

Mathew
Warren

5: 30 AM CrossFit

3325 lbs

35 x 95#

18

Dean
Durfee

5: 30 AM CrossFit

3105 lbs

19

Chris
Pearcey

8:45 AM CrossFit

3040 lbs

32X95#

19

Jason
Martin

4:30 PM CrossFit

3040 lbs

32x95lb

20

Ted
Hanik

4:30 PM CrossFit

2945 lbs

95lb x 31rep

21

Jeremy
Rigdon

4:30 PM CrossFit

2660 lbs

28x95

22

Jeff
Hough

5: 30 AM CrossFit

2470 lbs

26@95lb

23

Private

5: 30 AM CrossFit

2430 lbs

24

Private

8:45 AM CrossFit

2375 lbs

25

Jens
Deppe

11:30 AM CrossFit

2550 lbs

#85

26

Dave
Mosher

8:45 AM CrossFit

2350 lbs

27

Jonathan
Bermudez

11:30 AM CrossFit

2080 lbs

65#

28

Alex
Matsuda

5: 30 AM CrossFit

1620 lbs

45#x36

29

Gaurav
Singh

6:30 PM CrossFit

95 lbs

21

30

Sean
Weeks

11:30 AM CrossFit

75 lbs

1725

31

Connor
Warren

5: 30 AM CrossFit

55 lbs

24 reps X 55 lbs = 1320

Female Clients

1

Chantell
Fukumae

6:30 PM CrossFit

3150 lbs

75lbx42reps

2

Christine
Ford

11:30 AM CrossFit

3000 lbs

40x75

3

miki
hipp

5:30 PM CrossFit

2925 lbs

39@75#

4

Colette
Matsuda

5: 30 AM CrossFit

2700 lbs

36 x 75#

4

Katie
Longto

6:30 PM CrossFit

2700 lbs

36x75

5

Dawna
Graham

11:30 AM CrossFit

2550 lbs

6

Lissa
Wickstrom

5:30 PM CrossFit

2475 lbs

75

6

Sasha
DeSilva

8:45 AM CrossFit

2475 lbs

7

Krysta
Besser

8:45 AM CrossFit

2400 lbs

8

Private

6:30 PM CrossFit

2250 lbs

9

Beth
Poore

4:30 PM CrossFit

1875 lbs

25 @ 75

10

Courtney
Floersch

4:30 PM CrossFit

1755 lbs

45lbs, 39x

11

Katelin
Turner

5: 30 AM CrossFit

1725 lbs

23@75#

12

Lindsay
Durfee

8:45 AM CrossFit

1650 lbs

22@75lbs

13

Teresa
Morescalchi

11:30 AM CrossFit

1350 lbs

45# 30x

14

Bryanna
Houdeshell

8:45 AM CrossFit

1170 lbs

26 reps at 45#

15

Keesa
Garcia

5:30 PM CrossFit

45 lbs

31 reps

16

Andrea
Samudio

4:30 PM CrossFit

2475 lbs

55lbsx 45reps

17

Kaco
Newbury

11:30 AM CrossFit

1395 lbs

18

Lisa
Romary

8:45 AM CrossFit

1125 lbs

25 reps at 45lbs

19

Lindsey
Angell

4:30 PM CrossFit

756 lbs

21 lbs, 36 reps

20

Carole
Bertrand

11:30 AM CrossFit

720 lbs

21

Alina
Waldo

5:30 PM CrossFit

45 lbs

26

21

Cathy
Doyle

5:30 PM CrossFit

45 lbs

41 reps