Public Whiteboard

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Components

2 Power Snatch, 2 Han ...

Power Clean

Back Squat

Fight Gone Bad

Metcon

Settings

Workout

11/18/15

Warm-up

A: Coaches Choice

Competition Warm up

B:

3 Rounds
20 calories on rower
10 Light thrusters

Strength

C: 2 Power Snatch, 2 Hang Power Snatch (1 Rep Every 90 Secs for 12 Mins)

Competition Strength

D: Power Clean ( 5×5 @65% )

Power Clean

E: Back Squat (5×5 @90% of the 5RM)

Back Squat

Conditioning

F: Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.

Competition Conditioning

G: Metcon (Time)

For time:

60 Calorie row
45 GHD sit-ups
30 OHS 135/95lbs
15 Rope climbs

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

Whiteboard:

Wednesday, November 18, 2015

Male Clients

1

Kirk
Moore

5:15 AM CrossFit

2 x 4 @ 165 lbs

1

Juan
Chavez

5:30 PM CrossFit

1 x 4 @ 165 lbs

2

WIlliam
Renton

4:30 PM CrossFit

9 x 1 @ 155 lbs

2

David
Blackerby

6:15 AM CrossFit

1 x 1 @ 155 lbs

3

jaron
Becerra

5:30 PM CrossFit

2 x 1 @ 145 lbs

no hang

3

Christopher
Mink

5:15 AM CrossFit

1 x 1 @ 145 lbs

3

Roberto
Diaz

9:15 AM CrossFit

1 x 1 @ 145 lbs

4

Private

6:30 PM CrossFit

1 x 2 @ 135 lbs

5

Jonathan
Zuniga

6:30 PM CrossFit

2 x 1 @ 125 lbs

5

James
Harper

9:15 AM CrossFit

1 x 1 @ 125 lbs

6

Brian
Cresswell

9:15 AM CrossFit

3 x 1 @ 115 lbs

Tried 125, couldn't complete the round

7

Johnny
Saladana

5:30 PM CrossFit

9 x 1 @ 105 lbs

7

Bill
Thompson

6:15 AM CrossFit

3 x 4 @ 105 lbs

7

James
Vultaggio

5:15 AM CrossFit

2 x 1 @ 105 lbs

7

Jeff
Peltier

5:15 AM CrossFit

1 x 1 @ 105 lbs

8

Anil
Hussain

5:30 PM CrossFit

4 x 4 @ 85 lbs

9

charles
lafkoff

9:15 AM CrossFit

9 x 4 @ 0 lbs

65, 65, 65, 75, 75, 95, 95, 95, 95#

Female Clients

1

Tiffany
Bell

9:15 AM CrossFit

1 x 4 @ 110 lbs

2

Calli
Stidham

4:30 PM CrossFit

1 x 1 @ 105 lbs

3

Jessica
Ayala

4:30 PM CrossFit

4 x 1 @ 95 lbs

4

Denise
Baker

6:15 AM CrossFit

2 x 2 @ 85 lbs

4

Brie
Gomez

4:30 PM CrossFit

1 x 1 @ 85 lbs

5

Michelle
Hague

6:15 AM CrossFit

4 x 4 @ 75 lbs

4 reps every 90 seconds for 12 minutes

5

Brittany
Powell

6:15 AM CrossFit

3 x 1 @ 75 lbs

6

Michelle
Cresswell

9:15 AM CrossFit

1 x 1 @ 70 lbs

7

Christine
Spreen-Garcia

6:15 AM CrossFit

5 x 1 @ 65 lbs

8

Private

5:15 AM CrossFit

3 x 2 @ 45 lbs

9

Leslie
Eldred

5:15 AM CrossFit

1 x 1 @ 0 lbs

pc complex 1X1 @ 145#