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Components

Bench Press

DB Floor Press

Metcon

Bench Press

Metcon

Split Jerk

Push Press

Metcon

Metcon

Back Squat

Settings

Workout

Mon

Main WOD

A1: Bench Press (3 x 3 , 80%+ Super set with A2)

Bench Press

Perform bench press , rest 30s then perform DB floor presses, rest 2 min

A2: DB Floor Press (3 x 5 , Super set with A1)

B: Metcon (Time)

30-20-10 of
Wallball 20/14
Pull ups

Rx+ - 25/16# all UB sets
Pull ups all UB

If you break on any set/movement
then you are not Rx+

Kids Break

A: Bench Press (3 x 8 @ moderate weight)

Bench Press

B: Metcon (AMRAP - Rounds)

Death by 10m run
20 min cap

Team training

A: Split Jerk (EMOM 9 x 1 rep - from the floor )

Split Jerk

Min 1-3 @ 73%
Min 4-6 @ 78%
Min 7-9 @ 83%

B: Push Press (3x2 @ 70% , 3x2 @ 75%)

Push Press

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 8 @ 80%
15 wallball 20/14
10 burppee box jump/step down
Focus is breathing / fluid movement
WB should be UB

D: Metcon (AMRAP - Rounds and Reps)

AMRAP 8 @ 80%
40 DUs
10 KB swing full OH 53/35
All sets should be UB , rest/breath bt moves as needed....do not redline

E: Back Squat (3 x 5 @ 75%)

Back Squat

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

Whiteboard:

Monday, December 28, 2015

Male Clients

1

Rob
Boek

6:30 AM CrossFit

3 x 3 @ 245 lbs

1

Robert
Ball

6:30 AM CrossFit

3 x 3 @ 245 lbs

2

David
Bosco

11:30 AM CrossFit

3 x 3 @ 230 lbs

190,220,230

3

Dean
Durfee

4:30 PM CrossFit

3 x 3 @ 225 lbs

4

Andrew
Yancy

5:30 PM CrossFit

3 x 3 @ 205 lbs

4

Rob
D’Angelo

4:30 PM CrossFit

3 x 3 @ 205 lbs

185,205,205

5

Paul
Schopp

4:30 PM CrossFit

3 x 3 @ 195 lbs

6

Adam
Michaud

11:30 AM CrossFit

3 x 3 @ 185 lbs

6

Jason
Martin

4:30 PM CrossFit

3 x 3 @ 185 lbs

6

Michael
Weinstein

5:30 PM CrossFit

3 x 3 @ 185 lbs

7

John
Rogacki

11:30 AM CrossFit

3 x 3 @ 170 lbs

170/185/195(w/ light spot)

8

Avery
Jessup

8:45 AM CrossFit

3 x 3 @ 165 lbs

shoulder press

9

Chris
Pearcey

6:30 AM CrossFit

3 x 3 @ 160 lbs

Felt easy, could have gone heavier

9

Fred
Peterson

4:30 PM CrossFit

3 x 3 @ 160 lbs

9

Jeremy
Rigdon

4:30 PM CrossFit

3 x 3 @ 160 lbs

10

Private

5: 30 AM CrossFit

3 x 3 @ 145 lbs

10

Daniel
Thompson

11:30 AM CrossFit

3 x 3 @ 145 lbs

10

Private

5:30 PM CrossFit

3 x 3 @ 145 lbs

10

Jonathan
Bermudez

8:45 AM CrossFit

3 x 3 @ 145 lbs

11

Dylan
Graham

6:30 PM CrossFit

3 x 3 @ 135 lbs

11

Ram
Hernandez

5: 30 AM CrossFit

3 x 3 @ 135 lbs

11

Sunny
Grover

6:30 PM CrossFit

3 x 3 @ 135 lbs

12

Shawn
Dannen

5:30 PM CrossFit

3 x 3 @ 125 lbs

13

Matthew
Zola

11:30 AM CrossFit

3 x 3 @ 115 lbs

14

Alex
Matsuda

5: 30 AM CrossFit

3 x 3 @ 85 lbs

15

Scott
Boss

5: 30 AM CrossFit

3 x 8 @ 75 lbs

16

Private

5: 30 AM CrossFit

2 x 3 @ 165 lbs

Female Clients

1

Colette
Matsuda

5: 30 AM CrossFit

3 x 3 @ 125 lbs

2

Beth
Poore

11:30 AM CrossFit

3 x 3 @ 120 lbs

2

Christine
Ford

11:30 AM CrossFit

3 x 3 @ 120 lbs

3

Cathy
Doyle

5:30 PM CrossFit

3 x 3 @ 105 lbs

3

Katie
HIlgemann

8:45 AM CrossFit

3 x 3 @ 105 lbs

4

Sarah
Holman

4:30 PM CrossFit

3 x 3 @ 95 lbs

5

Dawna
Graham

11:30 AM CrossFit

3 x 3 @ 90 lbs

6

Chantell
Fukumae

6:30 PM CrossFit

3 x 3 @ 85 lbs

6

Charisse
Carroll

6:30 AM CrossFit

3 x 3 @ 85 lbs

6

Lindsay
Durfee

8:45 AM CrossFit

3 x 3 @ 85 lbs

6

Private

6:30 PM CrossFit

3 x 3 @ 85 lbs

6

Nathalie
Mateer

5: 30 AM CrossFit

3 x 3 @ 85 lbs

7

Alina
Waldo

6:30 PM CrossFit

3 x 3 @ 75 lbs

7

Katelin
Turner

4:30 PM CrossFit

3 x 3 @ 75 lbs

8

Carole
Bertrand

11:30 AM CrossFit

3 x 3 @ 65 lbs

8

Jamie
Dannen

5:30 PM CrossFit

3 x 3 @ 65 lbs

8

Teresa
Morescalchi

8:45 AM CrossFit

3 x 3 @ 65 lbs