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Components

Deadlift

Metcon

Split Jerk

Clean

Handstand Push-ups

Muscle-ups

Settings

Workout

Tues

Main WOD

A: Deadlift (EMOM 6 x 3 reps @ 75-80%)

Deadlift

B: Metcon (Time)

21-15-9 of
Power snatch 95/65
TTB

Time cap - 8 min

C: HS walk / MU / Pistols

3 sets not for time
max HS walk
2-5 MU
8-12 alt pistols

Team training

A: Split Jerk (EMOM 12 x 3-2-1 reps)

Split Jerk

Min 1-4 @ 70% x 3 reps
Min 5-8 @ 75% x 2 reps
Min 9-12 @ 80% x 1 rep

B: Clean (EMOM 8 x 1 rep @ 75%)

Clean

C: Handstand Push-ups (Cluster....add 1 rep if last week was UB)

Handstand Push-ups

If you were able to complete last weeks sets without too much trouble, add 1 rep across OR add 1 rep in 3rd set only

D: Muscle-ups (Ladder 1-5-1)

Muscle-ups

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

Whiteboard:

Tuesday, December 15, 2015

Male Clients

1

Rob
Boek

11:30 AM CrossFit

6 x 3 @ 405 lbs

405 across

2

Robert
Ball

5:30 PM CrossFit

6 x 3 @ 365 lbs

Felt heavy today

3

John
Rogacki

11:30 AM CrossFit

6 x 3 @ 355 lbs

355 all sets

4

Dean
Durfee

5: 30 AM CrossFit

6 x 3 @ 345 lbs

5

Jeff
Hough

5: 30 AM CrossFit

6 x 3 @ 325 lbs

6

Dave
Anderson

4:30 PM CrossFit

6 x 3 @ 315 lbs

6

Private

4:30 PM CrossFit

6 x 3 @ 315 lbs

6

Jonathan
Bermudez

5: 30 AM CrossFit

6 x 3 @ 315 lbs

6

David
Bosco

4:30 PM CrossFit

1 x 3 @ 315 lbs

6

Mathew
Warren

5: 30 AM CrossFit

1 x 3 @ 315 lbs

7

Chris
Pearcey

8:45 AM CrossFit

6 x 3 @ 300 lbs

8

Rich
Roskopf

4:30 PM CrossFit

6 x 3 @ 295 lbs

Easy.

8

Tom
Holt

4:30 PM CrossFit

6 x 3 @ 295 lbs

9

Drew
Rivera

11:30 AM CrossFit

1 x 3 @ 265 lbs

10

Jason
Martin

4:30 PM CrossFit

6 x 3 @ 255 lbs

10

Jeremy
Rigdon

4:30 PM CrossFit

6 x 3 @ 255 lbs

11

Matthew
Zola

4:30 PM CrossFit

6 x 3 @ 235 lbs

12

Daniel
Robles

4:30 PM CrossFit

1 x 3 @ 225 lbs

13

Private

8:45 AM CrossFit

6 x 3 @ 215 lbs

13

Zosimo
Lopez

6:30 PM CrossFit

1 x 3 @ 215 lbs

14

Dave
Mosher

8:45 AM CrossFit

6 x 3 @ 205 lbs

15

Scott
Vernon

8:45 AM CrossFit

6 x 3 @ 185 lbs

16

Private

11:30 AM CrossFit

6 x 3 @ 175 lbs

16

Cody
Koenig

6:30 PM CrossFit

1 x 3 @ 175 lbs

17

Vijay
Guttal

6:30 AM CrossFit

1 x 3 @ 105 lbs

18

Shawn
Dannen

5:30 PM CrossFit

6 x 3 @ 100 lbs

shoulder felt good

19

Alonzo
Lopez

6:30 PM CrossFit

1 x 3 @ 10 lbs

Female Clients

1

Katelin
Turner

11:30 AM CrossFit

1 x 3 @ 245 lbs

2

Christine
Ford

11:30 AM CrossFit

6 x 3 @ 220 lbs

3

Beth
Poore

11:30 AM CrossFit

6 x 3 @ 205 lbs

3

miki
hipp

5: 30 AM CrossFit

6 x 3 @ 205 lbs

4

Deb
Quitmeyer

4:30 PM CrossFit

6 x 3 @ 175 lbs

4

Piper
Huber

6:30 PM CrossFit

6 x 3 @ 175 lbs

went lighter. have cold

5

Katie
Longto

6:30 PM CrossFit

1 x 3 @ 170 lbs

6

Private

6:30 PM CrossFit

1 x 3 @ 165 lbs

7

Haley
Bury

6:30 PM CrossFit

6 x 3 @ 155 lbs

7

Karen
Mount

11:30 AM CrossFit

1 x 3 @ 155 lbs

105, 135, 155

7

Katie
HIlgemann

5: 30 AM CrossFit

1 x 3 @ 155 lbs

8

Cheri
Lebrun

5: 30 AM CrossFit

1 x 3 @ 145 lbs

9

Jessica
Riordan

6:30 PM CrossFit

1 x 3 @ 135 lbs

10

Teresa
Morescalchi

5: 30 AM CrossFit

1 x 3 @ 125 lbs

11

Charisse
Carroll

6:30 AM CrossFit

1 x 3 @ 105 lbs

12

Jamie
Dannen

5:30 PM CrossFit

6 x 3 @ 95 lbs

13

Julie
Peterson

11:30 AM CrossFit

1 x 3 @ 90 lbs

14

Lindsey
Angell

4:30 PM CrossFit

6 x 3 @ 65 lbs

14

Nancy
Lopez

5: 30 AM CrossFit

1 x 3 @ 65 lbs

Starting all over again, but happy to be back

15

Elizabeth
Murdock

5:30 PM CrossFit

1 x 3 @ 0 lbs

130 lbs?