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Components

Clean and jerk clusters

Metcon

Snatch

Metcon

Snatch Pull

Back Squat

Back Squat

Metcon

Wall Facing Handstand ...

Settings

Workout

Mon

Main WOD

A: Metcon (No Measure)

3 sets NOT for time of
50-60 DUs
15 Wall squats
12-15 BF / Kip pull up

B: Clean and jerk clusters (Build to 70% , then start - 20 min total)

1.1.1
Perform 1 clean and jerk, rest 10s between reps.
Rest 2 min b/t sets
3-4 sets

C: Metcon (Time)

For time
100 DUs
50 wall ball
25 pull ups

Team training

A: Snatch (EMOM 15 x 1 rep)

Snatch

Min 1-5 @ 73%
Min 6-10 @ 78%
Min 11-15 @ 83%

B: Metcon (Time)

3 rounds for time of
7 burpee box jumps 24/20
14 KB swing 70/53 full OH
21 pull ups

C: Snatch Pull (3 x 3 @ 85%....use straps)

Snatch Pull

D: Back Squat (3 x 5 @ 70% - 1st 3 reps @ 51X1)

Back Squat

Kids Break

A: Back Squat (3 x 8 @ moderate)

Back Squat

B: Metcon (3 Rounds for time)

3 sets each for times of
250m row
8 burpees
4 power cleans
Rest 3 min b/t

C: Wall Facing Handstand Hold (3-5 sets , hold 15s)

Handstand hold while facing wall. Ideally with hands as close as possible, chest, thighs and nose touching wall while maintaining hollow body.

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

Whiteboard:

Monday, December 21, 2015

Male Clients

1

Joey
King

11:30 AM CrossFit

1 x 3 @ 215 lbs

2

Robert
Ball

6:30 AM CrossFit

1 x 3 @ 205 lbs

2

Tom
Holt

4:30 PM CrossFit

1 x 3 @ 205 lbs

3

Private

4:30 PM CrossFit

1 x 3 @ 185 lbs

3

Rich
Roskopf

11:30 AM CrossFit

1 x 3 @ 185 lbs

160/170/185

4

Rob
D'Angelo

4:30 PM CrossFit

1 x 3 @ 175 lbs

135,155,175

5

Dean
Durfee

8:45 AM CrossFit

1 x 3 @ 170 lbs

170/170/170

6

Dave
Anderson

4:30 PM CrossFit

1 x 3 @ 165 lbs

135, 155, 165

6

David
Bosco

4:30 PM CrossFit

1 x 3 @ 165 lbs

7

Jason
Martin

4:30 PM CrossFit

1 x 3 @ 145 lbs

1x3@135, 1x3@125

8

Chris
Pearcey

11:30 AM CrossFit

3 x 3 @ 135 lbs

8

Jeremy
Rigdon

11:30 AM CrossFit

3 x 3 @ 135 lbs

8

Private

6:30 PM CrossFit

3 x 3 @ 135 lbs

9

Fred
Peterson

8:45 AM CrossFit

1 x 3 @ 125 lbs

9

Ken
Borst

6:30 AM CrossFit

1 x 3 @ 125 lbs

9

Scott
Boss

5: 30 AM CrossFit

1 x 3 @ 125 lbs

10

Jonathan
Bermudez

11:30 AM CrossFit

1 x 3 @ 105 lbs

11

Dave
Mosher

8:45 AM CrossFit

3 x 3 @ 95 lbs

11

Brian
Niepoky

5: 30 AM CrossFit

1 x 3 @ 95 lbs

12

Shawn
Dannen

5:30 PM CrossFit

3 x 3 @ 70 lbs

13

Alex
Matsuda

5: 30 AM CrossFit

1 x 3 @ 65 lbs

Female Clients

1

Beth
Poore

5:30 PM CrossFit

1 x 3 @ 105 lbs

2

Colette
Matsuda

5: 30 AM CrossFit

1 x 3 @ 95 lbs

2

Dawna
Graham

11:30 AM CrossFit

1 x 3 @ 95 lbs

Across sets

2

Karen
Mount

11:30 AM CrossFit

1 x 3 @ 95 lbs

2

Lindsay
Durfee

8:45 AM CrossFit

1 x 3 @ 95 lbs

2

Private

6:30 PM CrossFit

1 x 3 @ 95 lbs

3

Private

11:30 AM CrossFit

1 x 3 @ 85 lbs

3

Jessica
Riordan

5:30 PM CrossFit

1 x 3 @ 85 lbs

4

Nathalie
Mateer

5: 30 AM CrossFit

1 x 3 @ 75 lbs

5

Lisa
Romary

8:45 AM CrossFit

1 x 3 @ 65 lbs

6

Jamie
Dannen

5:30 PM CrossFit

3 x 3 @ 55 lbs

7

Cathy
Doyle

5:30 PM CrossFit

3 x 3 @ 0 lbs