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Components

Metcon

Metcon

Metcon

2k Row

Back Squat

Settings

Workout

Wed

Main WOD

Metcon (AMRAP - Rounds and Reps)

AMRAP 20 @ 80-85% effort
200m run
20 Russian swings 53/35
15 Skater squats - option weighted
10 HSPU

Focus on breathing throughout workout and moving steady through ROM
You should feel like you are working moderately hard but not ever feel as if you Must stop

Metcon (Weight)

Every 90s for 15 min (10 sets)
1 clean
1 front squat
1 power jerk
1 split jerk

Team training

Metcon (AMRAP - Reps)

EMOM 30 of
Min 1 - 5/4 wall walks
Min 2 - 2 power snatch 75-80%
Min 3 - 3-5 Bar MU

2k Row (Time)

Max Effort 2k Row

2k Row

Back Squat (Build to a heavy 10 rep set in 20 min)

Back Squat

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

Whiteboard:

Wednesday, September 28, 2016

Male Clients

1

Drew
Rivera

11:30 AM CrossFit

8 + 0

2

Private

8:45 AM CrossFit

6 + 1

3

Aaron
Johnston

4:30 PM CrossFit

6 + 0

3

Joe
Vithayathil

11:30 AM CrossFit

6 + 0

6 flat at 19:30

4

Private

4:30 PM CrossFit

5 + 227

5

David
Fisher

5: 30 AM CrossFit

5 + 200

6

Tony
Kordosky

4:30 PM CrossFit

5 + 23

7

Rob
D'Angelo

4:30 PM CrossFit

5 + 16

8

Fred
Peterson

5: 30 AM CrossFit

5 + 10

9

Private

5: 30 AM CrossFit

4 + 40

10

Dean
Durfee

4:30 PM CrossFit

4 + 36

62lb kb, 12 weighted skater per round, ub HSPU

11

Chris
Pearcey

6:30 AM CrossFit

4 + 0

slow today

12

Ken
Borst

11:30 AM CrossFit

7 + 0

35# DB press

13

Adam
Michaud

6:30 AM CrossFit

6 + 21

35#DB press

14

Jens
Deppe

11:30 AM CrossFit

6 + 18

#45 kb 4 HS negatives / round

15

Mathew
Warren

5: 30 AM CrossFit

6 + 11

Subs Assult Bike 1 min Strict skater squats Seated DB press 30# 1...

16

Sean
Weeks

11:30 AM CrossFit

6 + 0

200 m of next. 44 KB 30 db

17

Rich
Roskopf

5: 30 AM CrossFit

5 + 12

44# kb nice and easy. exactly 80% effort

18

Bill
Hoppe

8:45 AM CrossFit

5 + 0

35# KB, 25# dumbbell press

19

Jonathan
Bermudez

5: 30 AM CrossFit

4 + 38

HSneg, RX weight

20

Jason
Martin

4:30 PM CrossFit

4 + 18

scaled

Female Clients

1

Sarah
Allgood

4:30 PM CrossFit

5 + 38

2

Lissa
Wickstrom

5:30 PM CrossFit

5 + 37

3

Haley
Bury

5: 30 AM CrossFit

5 + 36

4

Karen
Mount

11:30 AM CrossFit

5 + 10

1 run and 10kb on 6th round

5

Jennifer
Larson

11:30 AM CrossFit

7 + 2

6

Paige
Ueltschey

5: 30 AM CrossFit

7 + 1

100m on round 8, db press

7

Casey
Pierson

6:45 PM CrossFit

7 + 0

seated press 15 lbs

8

Karen
Hartman

8:45 AM CrossFit

6 + 30

9

Claire
Alexander

11:30 AM CrossFit

6 + 20

26.5#kb 10# Seated shoulder press for HSPU

10

Julie
Peterson

11:30 AM CrossFit

6 + 14

SHSPU with ab mat./26#

11

Lindsay
Durfee

4:30 PM CrossFit

6 + 1

11

Rebekah
Brown

8:45 AM CrossFit

6 + 1

20 # db press

12

Anne
Shapira

8:45 AM CrossFit

5 + 21

20lb seated DB press

13

Chelsea
Kilway

5:30 PM CrossFit

5 + 6

35# kb; dbpu

14

Dawna
Graham

8:45 AM CrossFit

5 + 1

Bike and SL DL for modifications

15

Karol
Anderson

4:30 PM CrossFit

5 + 0

Modified for shoulder

15

Kelsae
Stentzel

11:30 AM CrossFit

5 + 0

250M ROW / 35lbs DB / skater squats / 15lbs press

15

Rana
Schnaubelt

4:30 PM CrossFit

5 + 0

5hspu per Rd, rest rx

15

Su
Sparhawk

6:30 AM CrossFit

5 + 0

15# db press

15

Tracie
Miller

6:30 AM CrossFit

5 + 0

4/5 Rx

16

Katelin
Turner

6:45 PM CrossFit

4 + 56

35# KB, 15# db

17

Colette
Matsuda

5: 30 AM CrossFit

4 + 26

10abmat hspu, 35#