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Components

Deadlift

Snatch

Annie

Snatch

Clean and Jerk

Back Squat

Metcon

Metcon

Settings

Workout

Mon

Main WOD

Deadlift (5 x 5 @ 68% , rest 2 min after KB DL)

Deadlift

Super set with 1 leg KB DL AHAP 5/leg

Snatch (Build to a heavy in 15 min)

Snatch

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Team training

Snatch (Reps as follows)

Snatch

60% x 2 ; 70% x 2 ; 80% x 2 ; build to a max in 3 lifts

Clean and Jerk (Reps as follows)

Clean and Jerk

Same as snatch

Back Squat (3 x 5 @ 73%)

Back Squat

Accessory Work

Metcon (Weight)

3 rounds of
20 perfect push ups
15 DB rows/arm heavy

Metcon (3 Rounds for reps)

Pick either TTB or HSPU clusters
5.5.5.5 x 3 sets
Rest 10s b/t clusters
Rest 3 min b/t sets

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

Whiteboard:

Monday, June 13, 2016

Male Clients

1

Rob
Boek

6:30 AM CrossFit

5 x 5 @ 345 lbs

1

Les
Davis

6:30 AM CrossFit

1 x 5 @ 345 lbs

2

DAVE
RASMUSSEN

11:30 AM CrossFit

5 x 5 @ 320 lbs

2

Joe
Vithayathil

11:30 AM CrossFit

5 x 5 @ 320 lbs

superset with KB

3

Dean
Durfee

6:30 AM CrossFit

5 x 5 @ 305 lbs

4

John
Rogacki

11:30 AM CrossFit

5 x 5 @ 295 lbs

68% as prescribed

5

Jonathan
Bermudez

11:30 AM CrossFit

5 x 5 @ 285 lbs

5

Mathew
Warren

5: 30 AM CrossFit

5 x 5 @ 285 lbs

sdl 70# superset

6

Tom
Holt

5:30 PM CrossFit

5 x 5 @ 280 lbs

7

Andrew
Yancy

5:30 PM CrossFit

5 x 5 @ 275 lbs

one leg dead lift with orange KB super set

7

Andy
Mount

4:30 PM CrossFit

5 x 5 @ 275 lbs

7

Chris
Pearcey

6:30 AM CrossFit

5 x 5 @ 275 lbs

7

Dave
Anderson

4:30 PM CrossFit

5 x 5 @ 275 lbs

7

Rich
Roskopf

4:30 PM CrossFit

5 x 5 @ 275 lbs

7

Skip
Henkel

11:30 AM CrossFit

1 x 5 @ 275 lbs

8

Will
Mahoney

11:30 AM CrossFit

5 x 5 @ 265 lbs

9

Adam
Michaud

6:30 AM CrossFit

5 x 5 @ 255 lbs

9

Dylan
Graham

11:30 AM CrossFit

5 x 5 @ 255 lbs

9

Jeremy
Rigdon

4:30 PM CrossFit

5 x 5 @ 255 lbs

10

Jeff
Hough

5: 30 AM CrossFit

5 x 5 @ 245 lbs

11

Jay
Garcia

6:45 PM CrossFit

5 x 5 @ 235 lbs

11

Sam
Rayburn

6:45 PM CrossFit

5 x 5 @ 235 lbs

11

Joe
Rayburn

6:45 PM CrossFit

1 x 5 @ 235 lbs

12

Private

5: 30 AM CrossFit

5 x 5 @ 225 lbs

13

Matthew
Zola

4:30 PM CrossFit

5 x 5 @ 215 lbs

13

Paul
Schopp

5:30 PM CrossFit

5 x 5 @ 215 lbs

with grn kettle bell 1 leg dl

14

Jens
Deppe

5: 30 AM CrossFit

1 x 5 @ 205 lbs

15

Private

8:45 AM CrossFit

5 x 5 @ 185 lbs

15

Rob
D'Angelo

4:30 PM CrossFit

5 x 5 @ 185 lbs

15

Dave
Mosher

8:45 AM CrossFit

1 x 5 @ 185 lbs

tweecked back DNF

16

Sean
Beall

11:30 AM CrossFit

5 x 5 @ 165 lbs

17

Bill
Hoppe

6:30 AM CrossFit

5 x 5 @ 145 lbs

18

Jason
Martin

4:30 PM CrossFit

1 x 5 @ 135 lbs

light

19

Kush
Pathak

6:45 PM CrossFit

5 x 5 @ 105 lbs

20

David
Fisher

5: 30 AM CrossFit

1 x 4 @ 255 lbs

Female Clients

1

Katelin
Turner

4:30 PM CrossFit

5 x 5 @ 220 lbs

35# KB DL

2

Beth
Poore

6:45 PM CrossFit

5 x 5 @ 205 lbs

2

Haley
Bury

6:45 PM CrossFit

4 x 5 @ 205 lbs

3

Christine
Ford

11:30 AM CrossFit

5 x 5 @ 190 lbs

3

Dawna
Graham

11:30 AM CrossFit

5 x 5 @ 190 lbs

4

Sarah
Allgood

4:30 PM CrossFit

5 x 5 @ 187.5 lbs

5

Chantell
Fukumae

6:45 PM CrossFit

5 x 5 @ 175 lbs

5

Private

6:45 PM CrossFit

5 x 5 @ 175 lbs

5

Colette
Matsuda

5: 30 AM CrossFit

3 x 5 @ 175 lbs

135,155,175

5

Krysta
Besser

8:45 AM CrossFit

1 x 5 @ 175 lbs

5

Rana
Schnaubelt

4:30 PM CrossFit

1 x 5 @ 175 lbs

6

Alex
Newell

4:30 PM CrossFit

5 x 5 @ 155 lbs

6

Erin
Rabidoux

4:30 PM CrossFit

5 x 5 @ 155 lbs

7

Lisa
Romary

8:45 AM CrossFit

5 x 5 @ 145 lbs

7

Karol
Anderson

4:30 PM CrossFit

4 x 5 @ 145 lbs

8

Courtney
Floersch

6:45 PM CrossFit

5 x 5 @ 135 lbs

8

Karen
Mount

11:30 AM CrossFit

1 x 5 @ 135 lbs

9

Deb
Reser

4:30 PM CrossFit

4 x 5 @ 130 lbs

10

Anu
Balu

6:30 AM CrossFit

5 x 5 @ 125 lbs

35lb sld

10

Pauline
Tran

6:45 PM CrossFit

5 x 5 @ 125 lbs

10

Teresa
Morescalchi

8:45 AM CrossFit

5 x 5 @ 125 lbs

10

Tomi
Schopp

5:30 PM CrossFit

5 x 5 @ 125 lbs

with yellow kettle bell one leg dl

11

Chelsea
Kilway

11:30 AM CrossFit

5 x 5 @ 115 lbs

11

Jordan
Peterson

6:45 PM CrossFit

5 x 5 @ 115 lbs

11

Jessica
Riordan

6:45 PM CrossFit

1 x 5 @ 115 lbs

12

Kelsae
Stentzel

8:45 AM CrossFit

5 x 5 @ 105 lbs

12

Robyn
Miller

11:30 AM CrossFit

5 x 5 @ 105 lbs

13

Kaco
Newbury

11:30 AM CrossFit

1 x 5 @ 95 lbs

14

Galit
Shustak

5:30 PM CrossFit

5 x 5 @ 85 lbs