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Components

Back Squat

Bulgarian Split Squats

Metcon

Strict Pull-Ups

Back Squat

Metcon

Metcon

Metcon

Weighted Pull-ups

Settings

Workout

Mon

Main WOD

A1: Back Squat (3 x 6 , add 10-20# super set w/split)

Back Squat

A2: Bulgarian Split Squats (3 x 6/leg @ 41X1 body weight)

B: Metcon (Time)

21-15-9 of
Hang power cleans 115/75
Front squats
S2OH

Rx+ - 155/105

C: Strict Pull-Ups (3 x 12-15 or max UB sets, rest 2-3 min)

Team training

A: Back Squat (Clusters 10.10.10 x 3 )

Back Squat

Rest 30s b/t clusters
Rest 4 min b/t sets

B: Metcon (Weight)

Build to a heavy set of
Power clean x 3 Drop n Go
Jerk x 3
Take 3rd PC into 1st Jerk

C: Metcon (Weight)

EMOM 20 of
Even - Power clean x 2 @ 70-80%
Odd- Split jerk x 2 from rack

Accessory Work

AA: Metcon (Calories)

Assault bike
30s hard/sustainable 80%+
30s easy
6 min

AB: Weighted Pull-ups (3 x 3 AHAP)

The Strict Pull-up

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

Whiteboard:

Monday, October 31, 2016

Male Clients

1

Drew
Rivera

4:30 PM CrossFit

3 x 6 @ 285 lbs

1

Zachary
Grosshandler

5: 30 AM CrossFit

1 x 6 @ 285 lbs

2

Aaron
Johnston

11:30 AM CrossFit

3 x 6 @ 275 lbs

2

Joe
Vithayathil

11:30 AM CrossFit

1 x 6 @ 275 lbs

255, 265, 275

3

Adam
Michaud

6:30 AM CrossFit

3 x 6 @ 245 lbs

3

Chris
Pearcey

6:30 AM CrossFit

3 x 6 @ 245 lbs

3

Setha
Nhoung

6:45 PM CrossFit

2 x 6 @ 245 lbs

4

Cody
Koenig

6:45 PM CrossFit

3 x 6 @ 235 lbs

4

Private

4:30 PM CrossFit

3 x 6 @ 235 lbs

5

Jason
Martin

4:30 PM CrossFit

1 x 6 @ 225 lbs

5

Todd
Findlay

4:30 PM CrossFit

1 x 6 @ 225 lbs

6

Jeremy
Rigdon

4:30 PM CrossFit

1 x 6 @ 220 lbs

215,,215,,220

7

John
Rogacki

11:30 AM CrossFit

3 x 6 @ 215 lbs

7

Jeff
Hough

11:30 AM CrossFit

1 x 6 @ 215 lbs

2@135 - focused on form

7

Matthew
Zola

4:30 PM CrossFit

1 x 6 @ 215 lbs

8

Jonathan
Bermudez

11:30 AM CrossFit

3 x 6 @ 205 lbs

9

Private

5: 30 AM CrossFit

1 x 6 @ 185 lbs

9

Jason
Roraback

4:30 PM CrossFit

1 x 6 @ 185 lbs

10

Private

4:30 PM CrossFit

3 x 6 @ 175 lbs

10

Mathew
Warren

5: 30 AM CrossFit

3 x 6 @ 175 lbs

Superset with bw tempo bss

11

Jens
Deppe

11:30 AM CrossFit

3 x 6 @ 165 lbs

11

Chris
Kvamme

6:30 AM CrossFit

1 x 6 @ 165 lbs

12

Private

11:30 AM CrossFit

3 x 6 @ 155 lbs

13

Private

5: 30 AM CrossFit

3 x 6 @ 145 lbs

13

Ram
Hernandez

5: 30 AM CrossFit

1 x 6 @ 145 lbs

14

Tim
Larkin

8:45 AM CrossFit

3 x 8 @ 135 lbs

15

Chip
Ueltschey

5: 30 AM CrossFit

3 x 6 @ 125 lbs

16

Bill
Hoppe

8:45 AM CrossFit

3 x 6 @ 120 lbs

17

Nabarun
Nag

11:30 AM CrossFit

1 x 6 @ 115 lbs

18

Kush
Pathak

5:30 PM CrossFit

3 x 6 @ 105 lbs

Female Clients

1

Katelin
Turner

6:45 PM CrossFit

3 x 6 @ 185 lbs

1

Melissa
Griffin

4:30 PM CrossFit

3 x 6 @ 185 lbs

2

Rana
Schnaubelt

11:30 AM CrossFit

3 x 6 @ 175 lbs

3

Christine
Ford

11:30 AM CrossFit

3 x 6 @ 165 lbs

3

Tracie
Miller

6:30 AM CrossFit

3 x 6 @ 165 lbs

4

Ali
Levy

6:45 PM CrossFit

3 x 6 @ 155 lbs

4

Colette
Matsuda

5: 30 AM CrossFit

3 x 6 @ 155 lbs

4

Private

6:45 PM CrossFit

3 x 6 @ 155 lbs

5

Courtney
Floersch

5:30 PM CrossFit

3 x 6 @ 145 lbs

6

Dawna
Graham

8:45 AM CrossFit

2 x 6 @ 140 lbs

135,140,140

7

Anu
Balu

6:30 AM CrossFit

3 x 6 @ 135 lbs

7

Laura
Liu

6:30 AM CrossFit

3 x 6 @ 135 lbs

7

Sarah
Allgood

6:30 AM CrossFit

3 x 6 @ 135 lbs

7

Su
Sparhawk

6:30 AM CrossFit

3 x 6 @ 135 lbs

8

Paige
Ueltschey

5: 30 AM CrossFit

1 x 6 @ 115 lbs

9

Chelsea
Kilway

5: 30 AM CrossFit

3 x 6 @ 105 lbs

9

Kelsae
Stentzel

11:30 AM CrossFit

3 x 6 @ 105 lbs

9

Krysta
Besser

8:45 AM CrossFit

1 x 6 @ 105 lbs

15 wk

10

Jordan
Peterson

11:30 AM CrossFit

3 x 6 @ 95 lbs

11

Jen
Thomason

5: 30 AM CrossFit

1 x 6 @ 90 lbs