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Components

Back Squat

Power Clean

Power Clean

Metcon

Clean

Metcon

Toes-To-Bar

Handstand Walk

Settings

Workout

Tues

Main WOD

A: Back Squat (10-7-5-3-1 AHAP , rest 2-3 b/t)

Back Squat

B1: Power Clean (Build to a 1 rep in 10-12 min)

Power Clean

B2: Power Clean (EMOM 8 x 2 reps @ 80% of todays)

Power Clean

C: Metcon (Time)

3 rounds for time of
50 DUs
15 KB sw 70/53 full OH
10 Box jumps 30/24

Team training

A: Clean (EMOM 9 x 1 rep)

Clean

Min 1-3 @ 75%
Min 4-6 @ 80%
Min 7-9 @ 85%

B: Metcon (3 Rounds for time)

3 sets each for times of
300m row
8 Burpee over bar
4 Power clean 185/125
Rest 4 min b/t

C: Toes-To-Bar (Clusters , 5.5.5 or add 1 rep to last)

Toes-To-Bar

D: Handstand Walk (Accumulate 60m (down and back x 3) 10min)

Handstand Walk

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

Whiteboard:

Tuesday, December 29, 2015

Male Clients

1

Avery
Jessup

8:45 AM CrossFit

1 x 1 @ 355 lbs

ran out of time, could have kept going

2

Robert
Ball

6:30 AM CrossFit

1 x 1 @ 345 lbs

3

Aaron
Johnston

11:30 AM CrossFit

1 x 2 @ 315 lbs

315x 2. Failed 3rd

4

Joe
Vithayathil

11:30 AM CrossFit

1 x 1 @ 310 lbs

225, 245, 265, 285, 310

4

Rich
Roskopf

11:30 AM CrossFit

1 x 1 @ 310 lbs

5

Joe
Rayburn

6:30 PM CrossFit

1 x 1 @ 305 lbs

6

Mathew
Warren

5: 30 AM CrossFit

1 x 1 @ 255 lbs

135,185, 215, 235, 255

7

Cody
Koenig

6:30 PM CrossFit

1 x 1 @ 250 lbs

8

Dean
Durfee

11:30 AM CrossFit

1 x 3 @ 245 lbs

185, 225, 235, 245... failed 265

8

Adam
Michaud

11:30 AM CrossFit

1 x 1 @ 245 lbs

8

Scott
Boss

5: 30 AM CrossFit

1 x 1 @ 245 lbs

135, 185, 205, 225, 245

9

Chris
Pearcey

8:45 AM CrossFit

1 x 1 @ 235 lbs

135, 165, 195, 205, 235

9

Jeremy
Rigdon

4:30 PM CrossFit

1 x 1 @ 235 lbs

155,175,195,215,235

10

Matthew
Zola

11:30 AM CrossFit

1 x 3 @ 225 lbs

10@165, 7@195, 5@215, 3@225, failed 1 @ 245

10

Dylan
Graham

6:30 PM CrossFit

1 x 1 @ 225 lbs

11

Fred
Peterson

6:30 AM CrossFit

1 x 1 @ 215 lbs

12

Jonathan
Bermudez

5: 30 AM CrossFit

1 x 1 @ 200 lbs

Felt light, could have gone heavier 10-135 7-155 5-175 3-185 1-20...

13

Private

5: 30 AM CrossFit

1 x 1 @ 195 lbs

13

Private

11:30 AM CrossFit

1 x 1 @ 195 lbs

13

Private

5: 30 AM CrossFit

1 x 1 @ 195 lbs

14

Jens
Deppe

11:30 AM CrossFit

1 x 1 @ 185 lbs

15

Joe
Bell

5:30 PM CrossFit

1 x 10 @ 155 lbs

16

Private

8:45 AM CrossFit

1 x 1 @ 145 lbs

17

Alex
Matsuda

5: 30 AM CrossFit

1 x 1 @ 135 lbs

Female Clients

1

Katelin
Turner

11:30 AM CrossFit

1 x 3 @ 205 lbs

10x115#; 7x145#; 5x175#; 3x205#; attempted 1x235# but failed

2

Beth
Poore

4:30 PM CrossFit

1 x 1 @ 195 lbs

10@115, 7@135, 5@155, 3@175, 1@185, 1@195

2

Katie
Longto

4:30 PM CrossFit

1 x 1 @ 195 lbs

115 (10), 135 (7), 155 (5), 170 (3), 185 (1), 195(1)

3

Azalea
Nation

6:30 PM CrossFit

1 x 1 @ 175 lbs

3

Breanne
Buckles

11:30 AM CrossFit

1 x 1 @ 175 lbs

chest up!

3

Chantell
Fukumae

5: 30 AM CrossFit

1 x 1 @ 175 lbs

3

Colette
Matsuda

5: 30 AM CrossFit

1 x 1 @ 175 lbs

3

Haley
Bury

6:30 PM CrossFit

1 x 1 @ 175 lbs

3

Katie
HIlgemann

8:45 AM CrossFit

1 x 1 @ 175 lbs

3

Private

5: 30 AM CrossFit

1 x 1 @ 175 lbs

3

Sarah
Holman

8:45 AM CrossFit

1 x 1 @ 175 lbs

10@85; 7@115; 5@135; 3@155; 1@175

4

Christine
Ford

11:30 AM CrossFit

5 x 5 @ 160 lbs

5

Teresa
Morescalchi

8:45 AM CrossFit

1 x 1 @ 155 lbs

6

Lindsay
Durfee

11:30 AM CrossFit

1 x 1 @ 150 lbs

7

Jennifer
Lee

11:30 AM CrossFit

1 x 1 @ 125 lbs

8

Emily
Gleason

5: 30 AM CrossFit

1 x 1 @ 115 lbs

8

Nathalie
Mateer

5: 30 AM CrossFit

1 x 1 @ 115 lbs

8

Paige
Ueltschey

5: 30 AM CrossFit

1 x 1 @ 115 lbs

9

Alycia
Johnson

8:45 AM CrossFit

1 x 1 @ 105 lbs

10 x 30; 9 x50; 5x 95; 1x 105

9

Julie
Peterson

8:45 AM CrossFit

1 x 1 @ 105 lbs