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Components

Press

Metcon

Metcon

Metcon

Metcon

Bench Press

Farmer's Carry

Barbell bicep curl

Settings

Workout

Fri

Main WOD

Press (Strict press x 5 Push press x 10 70%)

Perform 5 strict press 70%
Immediately into 10 push press

Metcon (5 Rounds for time)

100m sprint
10 burpees AFAP
Rest 4 min
5 sets each for times

Team training

Rest 5-7 min b/t workouts

Metcon (Time)

100 DUs
50 KB swing 53/35
25 thrusters 95/65

Metcon (Time)

6 rounds for time
3 snatch 155/105
2 rounds of Cindy
1 rope climb - legless 15'

Metcon (Time)

For time
50 bench press 135/95
50 cal assault bike

Accessory Work

Bench Press (5 x 10 @ 65-70%)

Bench Press

Farmer's Carry (3 x 100m 70/53)

Farmer's Carry

Barbell bicep curl (5 x max reps @ 95/65)

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

Whiteboard:

Friday, June 03, 2016

Male Clients

1

Joe
Vithayathil

4:30 PM CrossFit

3 x 5 @ 105 lbs

2-95 3-105 , last set all PP

1

DAVE
RASMUSSEN

8:45 AM CrossFit

1 x 5 @ 105 lbs

1

Drew
Rivera

5:30 PM Competitive Cross...

1 x 5 @ 105 lbs

1

Jay
Garcia

6:45 PM CrossFit

1 x 5 @ 105 lbs

(3x5 95# ) (1x5 100#) all paired with 10 push press

1

Private

8:45 AM CrossFit

1 x 5 @ 105 lbs

2

Adam
Michaud

6:30 AM CrossFit

5 x 5 @ 95 lbs

2

Dean
Durfee

11:30 AM CrossFit

5 x 5 @ 95 lbs

Ouch

2

Rob
D'Angelo

4:30 PM CrossFit

2 x 5 @ 95 lbs

85x3

2

Jason
Roraback

5: 30 AM CrossFit

1 x 5 @ 95 lbs

3

Chris
Pearcey

6:30 AM CrossFit

4 x 5 @ 85 lbs

1 set @75

3

Joe
Bell

4:30 PM CrossFit

3 x 15 @ 85 lbs

lst 2 of 5 rnd, 15, 75

3

Todd
Findlay

4:30 PM CrossFit

3 x 15 @ 85 lbs

2 rounds 75

3

Andrew
Yancy

5:30 PM CrossFit

1 x 5 @ 85 lbs

75lbs on last set.

3

Andy
Mount

11:30 AM CrossFit

1 x 5 @ 85 lbs

3

Jeremy
Rigdon

4:30 PM CrossFit

1 x 5 @ 85 lbs

3x85, 2x75

3

Ken
Borst

11:30 AM CrossFit

1 x 5 @ 85 lbs

3x85, 2x75

3

Mathew
Warren

5: 30 AM CrossFit

1 x 5 @ 85 lbs

4

Will
Mahoney

11:30 AM CrossFit

5 x 5 @ 75 lbs

4

Private

5: 30 AM CrossFit

3 x 5 @ 75 lbs

4

Dave
Mosher

8:45 AM CrossFit

1 x 15 @ 75 lbs

4

Carl
Hickerson

6:30 AM CrossFit

1 x 5 @ 75 lbs

4

Nolan
Fisk

4:30 PM CrossFit

1 x 5 @ 75 lbs

4

Scott
Vernon

8:45 AM CrossFit

1 x 5 @ 75 lbs

5

Matthew
Zola

4:30 PM CrossFit

3 x 5 @ 70 lbs

6

Bill
Hoppe

8:45 AM CrossFit

5 x 15 @ 65 lbs

6

Jonathan
Bermudez

5: 30 AM CrossFit

5 x 5 @ 65 lbs

6

Jens
Deppe

11:30 AM CrossFit

1 x 5 @ 65 lbs

7

Alex
Matsuda

5: 30 AM CrossFit

5 x 5 @ 55 lbs

7

Kush
Pathak

4:30 PM CrossFit

3 x 5 @ 55 lbs

8 reps on push press

Female Clients

1

Beth
Poore

4:30 PM CrossFit

1 x 5 @ 80 lbs

55, 65, 70, 75, 80

1

Haley
Bury

6:45 PM CrossFit

1 x 5 @ 80 lbs

3 at 85 then failed.

2

miki
hipp

4:30 PM CrossFit

1 x 5 @ 75 lbs

3

Jennifer
Lee

11:30 AM CrossFit

2 x 5 @ 70 lbs

55, 60, 65, 70, 70

3

Katelin
Turner

6:30 AM CrossFit

2 x 5 @ 70 lbs

dropped to 65# for a set than down to 60#... ow.

3

Lindsay
Durfee

4:30 PM CrossFit

1 x 5 @ 70 lbs

55, 60, 65, 65, 70

3

Rana
Schnaubelt

11:30 AM CrossFit

1 x 5 @ 70 lbs

55,60,65(2),70

3

Sarah
Allgood

4:30 PM CrossFit

1 x 5 @ 70 lbs

3

Sarah
Holman

4:30 PM CrossFit

1 x 5 @ 70 lbs

55, 60, 65, 70, 75 - 4/6

4

Colette
Matsuda

5: 30 AM CrossFit

3 x 5 @ 65 lbs

55,60,65,65,65

5

Paige
Ueltschey

5: 30 AM CrossFit

5 x 15 @ 55 lbs

5

Cheri
Lebrun

5: 30 AM CrossFit

1 x 5 @ 55 lbs

35, 45, 55, 45, 35

5

Nathalie
Mateer

5: 30 AM CrossFit

1 x 5 @ 55 lbs

Destroyed my shoulder. :(

5

Patti
Smith

5: 30 AM CrossFit

1 x 5 @ 55 lbs

6

Keesa
Garcia

5:30 PM CrossFit

1 x 5 @ 47.5 lbs

7

Kelsae
Stentzel

8:45 AM CrossFit

5 x 15 @ 45 lbs

7

Rebekah
Brown

11:30 AM CrossFit

5 x 15 @ 45 lbs

7

Teresa
Morescalchi

8:45 AM CrossFit

5 x 15 @ 45 lbs

7

Anne
Shapira

8:45 AM CrossFit

5 x 5 @ 45 lbs

7

Anu
Balu

6:30 AM CrossFit

4 x 5 @ 45 lbs

50# 1 set

7

Lisa
Romary

8:45 AM CrossFit

1 x 15 @ 45 lbs

7

Stephanie
Carson

6:45 PM CrossFit

1 x 5 @ 45 lbs

8

Lea
Ann

8:45 AM CrossFit

5 x 5 @ 35 lbs