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Components

Back Squat

Handstand Push-ups

Diane

Settings

Workout

13February2017

9:30am Class

Warm-up

2 Rounds of:

2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups

Strength & Skill

PRIM: Back Squat (5 sets of heavy 5 reps)

Back Squat

AUX: Handstand Push-ups (Prac/Tech)

Handstand Push-ups

Metcon

Diane (Time)

21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups

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Whiteboard:

Monday, February 13, 2017

Clients:

Clients

1

Brendan
Wuest

5:00 PM CrossFit

5 x 5 @ 365 lbs

All sets

2

Dustin
Allison

6:00 PM CrossFit

5 x 5 @ 315 lbs

3

Justin
Stein

5:00 PM CrossFit

5 x 5 @ 275 lbs

4

Kent
Higginbotham

6:00 PM CrossFit

5 x 5 @ 225 lbs

4

Kyle
Hardy

4:00 PM CrossFit

5 x 5 @ 225 lbs

5

Scott
Dougherty

6:00 PM CrossFit

5 x 5 @ 205 lbs

6

Kyle
Schreiber

6:00 AM CrossFit

5 x 5 @ 185 lbs

6

Logan
Burke

9:30 AM CrossFit

5 x 5 @ 185 lbs

6

Steve
Johnson

6:00 AM CrossFit

5 x 5 @ 185 lbs

7

Rayaan
Yasin

6:00 PM CrossFit

5 x 5 @ 175 lbs

8

Bob
Naes

4:00 PM CrossFit

5 x 5 @ 155 lbs

9

Private

6:00 PM CrossFit

5 x 5 @ 125 lbs

10

Karen
Shebik

5:00 PM CrossFit

5 x 5 @ 105 lbs

11

Alexa
Joly

6:00 AM CrossFit

5 x 5 @ 85 lbs

started at 35 worked up

11

Linda
Boman

5:00 PM CrossFit

5 x 5 @ 85 lbs

12

Andrew
Stitzel

5:00 PM CrossFit

4 x 5 @ 225 lbs

12

Private

9:30 AM CrossFit

1 x 5 @ 155 lbs

12

Bob
Portell

6:00 PM CrossFit

1 x 5 @ 205 lbs

12

Colin
Wright

4:00 PM CrossFit

1 x 5 @ 205 lbs

12

Gary
Hilligoss

9:30 AM CrossFit

1 x 5 @ 205 lbs

135, 185, 205, 185, 185

12

Jim
Welch

6:00 PM CrossFit

1 x 5 @ 205 lbs

12

Ninette
Campbell

5:00 PM CrossFit

1 x 5 @ 175 lbs