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Components

Back Squat

Front Squat

Metcon

Clean

Push Press

Metcon

Settings

Workout

Tues

Main WOD

A: Back Squat (3 x 5 @ 65-70%)

Back Squat

B: Front Squat (2 x 5 @ 65-70%)

Front Squat

C: Metcon (4 Rounds for time)

4 sets each for time of

15 cal row
5 deadlift 275/185
5 burpee over bar

Rest 4 min b/t sets

Team training

A: Clean (EMOM 15)

Clean

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

B: Push Press (5x3 @ 70% , 5x3 @ 75%)

Push Press

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 8 of
4 HSPU
8 TTB

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

Whiteboard:

Tuesday, December 22, 2015

Male Clients

1

Tom
Holt

4:30 PM CrossFit

3 x 5 @ 315 lbs

3@315

2

Joe
Rayburn

6:30 PM CrossFit

3 x 5 @ 255 lbs

2

Robert
Ball

6:30 AM CrossFit

3 x 5 @ 255 lbs

3

Les
Davis

8:45 AM CrossFit

3 x 5 @ 245 lbs

4

Aaron
Johnston

4:30 PM CrossFit

3 x 5 @ 235 lbs

4

David
Bosco

4:30 PM CrossFit

3 x 5 @ 235 lbs

4

Joe
Vithayathil

11:30 AM CrossFit

3 x 5 @ 235 lbs

started 225

4

Rich
Roskopf

11:30 AM CrossFit

3 x 5 @ 235 lbs

235/235/245

5

Ted
Hanik

4:30 PM CrossFit

3 x 5 @ 225 lbs

6

Private

4:30 PM CrossFit

3 x 5 @ 215 lbs

7

Dean
Durfee

5: 30 AM CrossFit

3 x 5 @ 195 lbs

185,195,195

7

Jason
Martin

4:30 PM CrossFit

3 x 5 @ 195 lbs

8

Private

5: 30 AM CrossFit

3 x 5 @ 185 lbs

8

Jeremy
Rigdon

11:30 AM CrossFit

3 x 5 @ 185 lbs

9

John
Rogacki

8:45 AM CrossFit

3 x 5 @ 180 lbs

70%

10

Chris
Pearcey

6:30 AM CrossFit

3 x 5 @ 175 lbs

11

Kent
Sayre

8:45 AM CrossFit

3 x 5 @ 165 lbs

145#, 145#, 165#

11

Mathew
Warren

5: 30 AM CrossFit

3 x 5 @ 165 lbs

11

Sunny
Grover

4:30 PM CrossFit

3 x 5 @ 165 lbs

12

Private

5: 30 AM CrossFit

3 x 5 @ 155 lbs

12

Brian
Niepoky

5: 30 AM CrossFit

3 x 5 @ 155 lbs

12

Fred
Peterson

5: 30 AM CrossFit

3 x 5 @ 155 lbs

13

Jonathan
Bermudez

6:30 AM CrossFit

3 x 5 @ 150 lbs

70%

14

Jordyn
Low

4:30 PM CrossFit

3 x 5 @ 135 lbs

14

Ken
Borst

6:30 AM CrossFit

3 x 5 @ 135 lbs

15

Private

11:30 AM CrossFit

3 x 5 @ 125 lbs

15

Jens
Deppe

11:30 AM CrossFit

3 x 5 @ 125 lbs

16

Dave
Mosher

8:45 AM CrossFit

3 x 5 @ 115 lbs

16

Private

8:45 AM CrossFit

3 x 5 @ 115 lbs

17

Alex
Matsuda

5: 30 AM CrossFit

3 x 5 @ 95 lbs

18

Matthew
Zola

4:30 PM CrossFit

2 x 5 @ 175 lbs

1x5 @ 165

Female Clients

1

Colette
Matsuda

5: 30 AM CrossFit

3 x 5 @ 155 lbs

1

Katie
HIlgemann

8:45 AM CrossFit

3 x 5 @ 155 lbs

2

Beth
Poore

4:30 PM CrossFit

3 x 5 @ 140 lbs

3

Chantell
Fukumae

6:30 PM CrossFit

3 x 5 @ 125 lbs

3

Private

6:30 PM CrossFit

3 x 5 @ 125 lbs

4

Karen
Mount

11:30 AM CrossFit

5 x 5 @ 110 lbs

One extra set at 115 (6sets total)

5

Nathalie
Mateer

5: 30 AM CrossFit

3 x 5 @ 95 lbs

5

Piper
Huber

6:30 PM CrossFit

3 x 5 @ 95 lbs

6

Julie
Peterson

8:45 AM CrossFit

3 x 5 @ 85 lbs

6

Kaco
Newbury

5: 30 AM CrossFit

3 x 5 @ 85 lbs

6

Teresa
Morescalchi

5: 30 AM CrossFit

3 x 5 @ 85 lbs