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Components

Metcon

Bench Press

Front Squat

Thruster

Metcon

Metcon

Settings

Workout

Fri

Main WOD

Metcon (AMRAP - Rounds and Reps)

AMRAP 15
50 DUs
10 burpees
5 thrusters 135/95

These are not front squat/jerk
NO rebend at top

Bench Press (5 x 10 , AHAP)

Bench Press

Super set with strict pull ups
10 bench , rest 30s, 10 pull ups

Team training

Front Squat (6 x 4 @ 70%)

Front Squat

Move through these quickly....60-90s rest b/t

Thruster (EMOM 10 x 3 reps)

Thruster

Men- 135# start - 225# finish
Ladies - 95# start - 185# finish
Add 10# per set
Scale to be able to add every set as needed

Metcon (Time)

3 rounds for time of
1000m row
10 HSPU - strict / kip
5/3 MU

Metcon (Weight)

Accessory - off to side out of way
5 x 10 Bent over rows
185/125 , build over sets
Rest 2 b/t

3 x 25 GHD situp

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

Whiteboard:

Friday, April 15, 2016

Male Clients

1

Jay
Garcia

6:45 PM CrossFit

7 + 60

135#

2

Mike
Ford

4:30 PM CrossFit

7 + 36

All UB

3

Aaron
Johnston

11:30 AM CrossFit

6 + 58

3

HP
Park

8:45 AM CrossFit

6 + 58

4

Bradley
O'Neal

4:30 PM CrossFit

6 + 49

5

Joe
Vithayathil

11:30 AM CrossFit

5 + 58

6

Les
Davis

6:30 AM CrossFit

5 + 18

7

John
Rogacki

8:45 AM CrossFit

4 + 61

3 self-no reps on thrusters

8

David
Fisher

5: 30 AM CrossFit

4 + 40

9

Andy
Mount

5: 30 AM CrossFit

4 + 0

10

Dean
Durfee

6:30 AM CrossFit

6 + 52

115 lb thrusters

11

Adam
Michaud

6:30 AM CrossFit

6 + 0

95#

11

Fred
Peterson

8:45 AM CrossFit

6 + 0

95/du

12

Jonathan
Bermudez

5: 30 AM CrossFit

5 + 60

85# 10 DU attempts

13

Alex
Matsuda

5: 30 AM CrossFit

5 + 55

65#, 10dU attempt

14

Bill
Hoppe

8:45 AM CrossFit

5 + 49

15

Chris
Pearcey

6:30 AM CrossFit

5 + 15

95# Trusters, all UB. Achilles would not warm up. DU sucked!

16

Jason
Martin

4:30 PM CrossFit

5 + 12

105lb, 10du attempts

17

Jens
Deppe

6:30 AM CrossFit

5 + 10

#75 thrusters

18

Private

8:45 AM CrossFit

5 + 3

19

Dave
Mosher

8:45 AM CrossFit

4 + 46

95#

20

Jeremy
Rigdon

5:30 PM Competitive Cross...

4 + 10

95# thrusters, 10 DU attempts

21

Andrew
Yancy

5:30 PM CrossFit

4 + 0

21

Chip
Ueltschey

5: 30 AM CrossFit

4 + 0

only 75 on the thrusters, and no singles not doubles

21

Matthew
Zola

4:30 PM CrossFit

4 + 0

mix of du/su, 95#

21

Todd
Findlay

5: 30 AM CrossFit

4 + 0

95#

Female Clients

1

Christine
Ford

11:30 AM CrossFit

6 + 0

1

Haley
Bury

6:45 PM CrossFit

6 + 0

1

Krysta
Besser

8:45 AM CrossFit

6 + 0

2

Jennifer
Lee

8:45 AM CrossFit

4 + 3

3

Beth
Poore

6:45 PM CrossFit

3 + 58

Yuck

4

Claire
Alexander

8:45 AM CrossFit

44 + 20

Scaled: 10 DU attempts for 50 DUs #35 Thrusters

5

Teresa
Morescalchi

5: 30 AM CrossFit

7 + 10

Du, SU 55#

6

Colette
Matsuda

5: 30 AM CrossFit

6 + 52

95#, 100su's

7

Pauline
Tran

6:45 PM CrossFit

6 + 7

10 DU attempts

8

Lindsay
Durfee

4:30 PM CrossFit

6 + 0

SU 65#

8

Rana
Schnaubelt

11:30 AM CrossFit

6 + 0

#85, 10 du

9

Paige
Ueltschey

5: 30 AM CrossFit

5 + 53

10 du attempts, 55#

10

Anu
Balu

5: 30 AM CrossFit

5 + 51

100su,55#

11

Lea
Ann

8:45 AM CrossFit

5 + 17

12

Private

6:45 PM CrossFit

5 + 15

13

Alex
Newell

4:30 PM CrossFit

5 + 0

65#, 25 DU

13

Katie
Longto

4:30 PM CrossFit

5 + 0

30-40 DUs, 75#, squat with box push-up for burpees

14

Lisa
Romary

8:45 AM CrossFit

4 + 58

scaled du 45lbs thrusters

15

Kelsae
Stentzel

8:45 AM CrossFit

4 + 12

55lbs

16

Dawna
Graham

11:30 AM CrossFit

0 + 0

85#