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Components

Clean and Jerk

Front Squat

Metcon

Settings

Workout

9/19/16

Weightlifting

Clean and Jerk (5x3, across 80% - no TnG)

Clean and Jerk

Front Squat (5x5, across 80%)

Front Squat

Metcon

Metcon (AMRAP - Reps)

4 rounds NOT for time of:
Max Rep Floor Press, Bodyweight
Max rep unbroken C2B Pull ups
No rest between movements, 3 minute rest between rounds

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

Whiteboard:

Monday, September 19, 2016

Male Clients

1

Hank
Dyer

6:30 PM CrossFit

5 x 3 @ 225 lbs

1

Kyle
Baker

5:30 PM CrossFit

5 x 3 @ 225 lbs

2

Hap
Clayton

8:30AM CrossFit Class

5 x 3 @ 205 lbs

2

Neil
Glezen

5:30 PM CrossFit

5 x 3 @ 205 lbs

2

Patrick
Mizzell

8:30AM CrossFit Class

5 x 3 @ 205 lbs

3

Brandon
Hedrick

5:30 AM CrossFit

5 x 3 @ 195 lbs

4

Derek
Halford

8:30AM CrossFit Class

5 x 3 @ 185 lbs

5

Eric
Olinger

12:00 PM CrossFit

5 x 3 @ 176 lbs

6

Jason
Leach

12:00 PM CrossFit

5 x 3 @ 165 lbs

6

Josh
Roberts

12:00 PM CrossFit

5 x 3 @ 165 lbs

7

Private

4:00 PM CrossFit

5 x 3 @ 155 lbs

7

Bob
Swadley

4:00 PM CrossFit

5 x 3 @ 155 lbs

7

Jonathan
Austin

5:30 AM CrossFit

5 x 3 @ 155 lbs

7

Toni
Huber

6:30 PM CrossFit

5 x 3 @ 155 lbs

8

Bill
Knight

8:30AM CrossFit Class

5 x 3 @ 135 lbs

8

Brent
Miller

8:30AM CrossFit Class

5 x 3 @ 135 lbs

8

Stephen
Kent

5:30 AM CrossFit

5 x 3 @ 135 lbs

9

Hank
Parker Jr

8:30AM CrossFit Class

5 x 3 @ 125 lbs

10

Tommy
Grey

5:30 PM CrossFit

5 x 3 @ 110 lbs

11

Jacob
Glezen

5:30 PM CrossFit

5 x 3 @ 95 lbs

11

Justin
Lincoln

5:30 AM CrossFit

5 x 3 @ 95 lbs

11

Nick
Caruso

5:30 AM CrossFit

5 x 3 @ 95 lbs

12

Jim
Tuttle

6:30 AM CrossFit

5 x 3 @ 85 lbs

13

Case
Curwood

4:00 PM CrossFit

5 x 3 @ 80 lbs

13

Johnny
Babitz

4:00 PM CrossFit

5 x 3 @ 80 lbs

13

Rhett
Reiser

4:00 PM CrossFit

5 x 3 @ 80 lbs

13

Ty
Callaway

4:00 PM CrossFit

5 x 3 @ 80 lbs

14

Drew
Callaway

4:00 PM CrossFit

5 x 3 @ 70 lbs

15

Colby
Wollak

4:00 PM CrossFit

15 x 1 @ 255 lbs

Female Clients

1

Cambell
Vander Haar

4:00 PM CrossFit

5 x 3 @ 165 lbs

2

Alyson
Knight

6:30 PM CrossFit

5 x 3 @ 145 lbs

3

Jenn
Warcola

8:30AM CrossFit Class

5 x 3 @ 120 lbs

3

Jill
Olinger

5:30 PM CrossFit

5 x 3 @ 120 lbs

4

Myra
Harmon

8:30AM CrossFit Class

5 x 3 @ 116 lbs

5

Jennifer
Taylor

4:00 PM CrossFit

5 x 3 @ 105 lbs

6

Alyssa
Dias

4:00 PM CrossFit

5 x 3 @ 95 lbs

7

Amy
Plonk

4:00 PM CrossFit

5 x 3 @ 90 lbs

7

Katie
Tuttle

4:00 PM CrossFit

5 x 3 @ 90 lbs

8

Krissy
Jones

12:00 PM CrossFit

5 x 3 @ 85 lbs

8

Private

8:30AM CrossFit Class

5 x 3 @ 85 lbs

8

Shannon
Fichter

5:30 AM CrossFit

5 x 3 @ 85 lbs

9

Amanda
Vander Haar

4:00 PM CrossFit

5 x 3 @ 80 lbs

9

Monica
Leatherman

4:00 PM CrossFit

5 x 3 @ 80 lbs

10

Cambell
Vander Haar

4:00 PM CrossFit

5 x 3 @ 75 lbs

10

Susan
Sterling

5:30 AM CrossFit

5 x 3 @ 75 lbs

11

Angie
Clayton

9:30 AM CrossFit

5 x 3 @ 65 lbs

11

Dylan
Ambrose

4:00 PM CrossFit

5 x 3 @ 65 lbs

clean

11

Nikki
Stewart

8:30AM CrossFit Class

5 x 3 @ 65 lbs

11

Rachelle
Farese

5:30 AM CrossFit

5 x 3 @ 65 lbs

12

Rhonda
Halford

6:30 AM CrossFit

5 x 3 @ 60 lbs

13

Amanda
Mendez

6:30 PM CrossFit

5 x 3 @ 55 lbs

13

Kimberley
Ross

5:30 AM CrossFit

5 x 3 @ 55 lbs

14

Leslie
Auton

8:30AM CrossFit Class

5 x 3 @ 0 lbs

75# squat clean

14

Stacey
Nance

6:30 PM CrossFit

5 x 3 @ 0 lbs

sore