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Components

Bench Press

Metcon

Front Squat

Hang Clean

Metcon

Metcon

Settings

Workout

Fri

Main WOD

Accessory work is for EVERYONE....Squeeze it in if you can

A: Metcon (No Measure)

3 sets of
10 push ups
10 V-ups
6 min cap

B: Bench Press (Build to a max in 20 min)

Bench Press

C: Metcon (AMRAP - Reps)

AMRAP 12 of
400m run
Max rep UB bench press 135/95

Rx+ - 165/115

Team training

Front Squat (3 x 5, add 5-10#)

Front Squat

B: Hang Clean (Build to a moderate/heavy in 15 min)

Hang Clean

C: Metcon (Time)

For time
1000m row
15 deadlift 255/185
750m row
10 deadlift 315/225
500m row
5 deadlifts 365/255

Accessory Work

A: Metcon (Weight)

3 sets of
5 weighted ring pull ups
Rest 1 min
90s ring plank hold
Rest 1 min
10m walking OH lunge w/KBs
Rest 1 min

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

Whiteboard:

Friday, May 19, 2017

Male Clients

1

Matt
Savoie

6:45 PM CrossFit

1 x 1 @ 295 lbs

2

Jason
Roraback

5: 30 AM CrossFit

1 x 1 @ 270 lbs

3

Joe
Vithayathil

11:30 AM CrossFit

1 x 1 @ 260 lbs

Didnt attempt PR- 30 less

3

Steven
Gooding

11:30 AM CrossFit

1 x 1 @ 260 lbs

4

Bryce
egbert

6:45 PM CrossFit

1 x 1 @ 245 lbs

4

Martin
stringer

6:30 AM CrossFit

1 x 1 @ 245 lbs

5

Andrew
Yancy

5:30 PM CrossFit

1 x 1 @ 235 lbs

Failed at 275

5

Jeff
Hough

11:30 AM CrossFit

1 x 1 @ 235 lbs

5

Paul
Schopp

5:30 PM CrossFit

1 x 1 @ 235 lbs

Spot help

6

Private

4:30 PM CrossFit

1 x 1 @ 225 lbs

6

Fred
Peterson

11:30 AM CrossFit

1 x 1 @ 225 lbs

Failed 235

6

Hugo
Cerda jr

5: 30 AM CrossFit

1 x 1 @ 225 lbs

6

Warren
Gawlik

4:30 PM CrossFit

1 x 1 @ 225 lbs

7

Adam
Michaud

6:30 AM CrossFit

1 x 1 @ 215 lbs

8

Cody
Koenig

5:30 PM CrossFit

1 x 1 @ 205 lbs

8

Dylan
Graham

4:30 PM CrossFit

1 x 1 @ 205 lbs

8

Jon
Searle

5: 30 AM CrossFit

1 x 1 @ 205 lbs

9

John
Rogacki

11:30 AM CrossFit

1 x 1 @ 195 lbs

225# with minor spot

10

Chris
Pearcey

6:30 AM CrossFit

1 x 1 @ 185 lbs

failed 210, not my week.

10

Jonathan
Bermudez

9:00 AM CrossFit

1 x 1 @ 185 lbs

10# + failed 195

11

Joseph
Easly

5:30 PM CrossFit

1 x 1 @ 180 lbs

12

Jens
Deppe

4:30 PM CrossFit

1 x 1 @ 175 lbs

13

Tristan
Estridge

6:30 AM CrossFit

1 x 1 @ 170 lbs

14

Fahad
Al-Wetaid

6:45 PM CrossFit

4 x 8 @ 165 lbs

14

Matthew
Zola

4:30 PM CrossFit

1 x 1 @ 165 lbs

14

Private

9:00 AM CrossFit

1 x 1 @ 165 lbs

15

Ryan
Manwiller

6:30 AM CrossFit

1 x 1 @ 160 lbs

16

Alex
Matsuda

5: 30 AM CrossFit

1 x 1 @ 150 lbs

17

Bill
Hoppe

9:00 AM CrossFit

1 x 1 @ 145 lbs

and 5x5 @105

18

Anusheel
Ankur

4:30 PM CrossFit

1 x 1 @ 135 lbs

19

Kush
Pathak

5:30 PM CrossFit

1 x 1 @ 130 lbs

Female Clients

1

Haley
Bury

6:45 PM CrossFit

1 x 1 @ 155 lbs

1

Katie
Wurzbach-L ...

5: 30 AM CrossFit

1 x 1 @ 155 lbs

2

Colette
Matsuda

5: 30 AM CrossFit

1 x 1 @ 145 lbs

2

Katie
HIlgemann

5: 30 AM CrossFit

1 x 1 @ 145 lbs

2

Lauren
Savoie

6:45 PM CrossFit

1 x 1 @ 145 lbs

3

Katelin
Turner

5:30 PM CrossFit

1 x 1 @ 135 lbs

5@90, 3@105, 2@120, 1@135

4

Rachael
Henry

4:30 PM CrossFit

1 x 1 @ 130 lbs

15# pr

5

Ali
Levy

6:30 AM CrossFit

1 x 1 @ 125 lbs

5

Kate
Kauffman

5: 30 AM CrossFit

1 x 1 @ 125 lbs

5

Su
Sparhawk

6:30 AM CrossFit

1 x 1 @ 125 lbs

20# PR

5

Tracie
Miller

6:30 AM CrossFit

1 x 1 @ 125 lbs

Not a PR

6

Julie
Peterson

11:30 AM CrossFit

1 x 1 @ 115 lbs

So close @125.

7

Courtney
Floersch

11:30 AM CrossFit

1 x 1 @ 105 lbs

8

Anu
Balu

6:30 AM CrossFit

2 x 2 @ 95 lbs

8

Jennifer
Larson

11:30 AM CrossFit

1 x 1 @ 95 lbs

9

Cheri
Lebrun

5: 30 AM CrossFit

1 x 1 @ 90 lbs

10

Teresa
Morescalchi

5: 30 AM CrossFit

1 x 1 @ 85 lbs

11

Alissa
Tseu

5:30 PM CrossFit

5 x 2 @ 65 lbs