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Components

Back Squat

Metcon

Weighted Pull-ups

Metcon

Metcon

Deadlift

Metcon

Settings

Workout

Mon

Main WOD

Metcon (No Measure)

3 sets of
10 Goblet squats
10 Alt lunges

A: Back Squat (Build to a 3 rep in 20 min)

Back Squat

B: Metcon (Time)

"Lil Fran"
21-15-9 of
Thrusters 75/45
Pull ups

C: Weighted Pull-ups (5 x 8-12 , strict)

The Strict Pull-up

Team training

A: Metcon (Weight)

3 sets of
5 weighted ring pull ups
5 weighted dips
5 snatch high pulls @ 60-70%

B: Metcon (Time)

500m row
10 power snatch 135/95
500m row
10 power snatch 165/115
500m row
10 power snatch 185/135
For time

C: Deadlift (Build to a 5 rep in 15 min)

Deadlift

Accessory Work

A: Metcon (Calories)

5 sets of
30s sprint on treadmill for cals
90s rest

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

Whiteboard:

Monday, June 12, 2017

Male Clients

1

Paul
Carlson

4:30 PM CrossFit

1 x 3 @ 405 lbs

2

Matt
Savoie

5:30 PM CrossFit

1 x 3 @ 355 lbs

3

Rob
Boek

6:30 AM CrossFit

1 x 3 @ 345 lbs

4

Joe
Vithayathil

11:30 AM CrossFit

1 x 3 @ 295 lbs

5

Adam
Michaud

6:30 AM CrossFit

1 x 3 @ 275 lbs

5

Dave
Anderson

4:30 PM CrossFit

1 x 3 @ 275 lbs

225, 245, 275

5

John
Rogacki

11:30 AM CrossFit

1 x 3 @ 275 lbs

245/260/275

5

Matthew
Zola

9:00 AM CrossFit

1 x 3 @ 275 lbs

5

Tom
Holt

4:30 PM CrossFit

1 x 3 @ 275 lbs

6

Cody
Koenig

6:45 PM CrossFit

1 x 3 @ 255 lbs

6

Hugo
Cerda jr

5:30 PM CrossFit

1 x 3 @ 255 lbs

7

Fred
Peterson

4:30 PM CrossFit

1 x 3 @ 245 lbs

7

Martin
stringer

4:30 PM CrossFit

1 x 3 @ 245 lbs

one at 275

8

Chip
Ueltschey

5: 30 AM CrossFit

1 x 3 @ 235 lbs

8

HP
Park

4:30 PM CrossFit

1 x 3 @ 235 lbs

8

Jason
Martin

4:30 PM CrossFit

1 x 3 @ 235 lbs

8

Jeremy
Rigdon

4:30 PM CrossFit

1 x 3 @ 235 lbs

8

Mathew
Warren

5: 30 AM CrossFit

1 x 3 @ 235 lbs

8

Paul
Schopp

5:30 PM CrossFit

1 x 3 @ 235 lbs

9

Chris
Pearcey

6:30 AM CrossFit

1 x 3 @ 225 lbs

FS yesterday and comp next saturday. Going easy

9

Fahad
Al-Wetaid

6:45 PM CrossFit

1 x 3 @ 225 lbs

9

Jeff
Hough

11:30 AM CrossFit

1 x 3 @ 225 lbs

9

Scott
Boss

6:30 AM CrossFit

1 x 3 @ 225 lbs

10

phil
sobolewski

6:45 PM CrossFit

1 x 3 @ 215 lbs

11

Tim
Larkin

9:00 AM CrossFit

1 x 3 @ 195 lbs

12

Jonathan
Bermudez

9:00 AM CrossFit

1 x 3 @ 185 lbs

sore from saturday

12

Private

5: 30 AM CrossFit

1 x 3 @ 185 lbs

13

Private

11:30 AM CrossFit

1 x 3 @ 180 lbs

14

Anusheel
Ankur

4:30 PM CrossFit

1 x 3 @ 160 lbs

15

Bill
Hoppe

9:00 AM CrossFit

1 x 3 @ 155 lbs

15

KANDA
PALANISAMY

4:30 PM CrossFit

1 x 3 @ 155 lbs

16

Connor
Warren

5: 30 AM CrossFit

1 x 3 @ 145 lbs

16

Private

9:00 AM CrossFit

1 x 3 @ 145 lbs

17

Kush
Pathak

5:30 PM CrossFit

1 x 3 @ 135 lbs

18

Ryan
Manwiller

11:30 AM CrossFit

1 x 3 @ 125 lbs

Female Clients

1

Maggie
Beltran

5:30 PM CrossFit

1 x 3 @ 235 lbs

2

Rana
Schnaubelt

4:30 PM CrossFit

1 x 3 @ 185 lbs

3

miki
hipp

6:45 PM CrossFit

1 x 3 @ 180 lbs

4

Anu
Balu

6:30 AM CrossFit

1 x 3 @ 175 lbs

4

Haley
Bury

5: 30 AM CrossFit

1 x 3 @ 175 lbs

4

Tracie
Miller

6:30 AM CrossFit

1 x 3 @ 175 lbs

5

Ali
Levy

6:45 PM CrossFit

1 x 3 @ 155 lbs

5

Katelin
Turner

6:45 PM CrossFit

1 x 3 @ 155 lbs

5

Rachael
Henry

4:30 PM CrossFit

1 x 3 @ 155 lbs

6

Teresa
Morescalchi

5: 30 AM CrossFit

3 x 3 @ 135 lbs

6

Casey
Pierson

4:30 PM CrossFit

1 x 3 @ 135 lbs

7

Elheese
Taylor

6:45 PM CrossFit

1 x 3 @ 125 lbs

7

Jennifer
Larson

6:45 PM CrossFit

1 x 3 @ 125 lbs

8

Ava
Streater

6:45 PM CrossFit

3 x 3 @ 115 lbs

9

Courtney
Floersch

4:30 PM CrossFit

1 x 2 @ 205 lbs