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Hang Squat Clean

Metcon

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Workout

Mon 12-10-18

1: General Warm Up 1

2 rounds:
Lunge down (length of gym)
10 Squats
Bear Crawl back
10 Push Ups
Samson stretch 30 sec. each leg
10 Good Mornings

2: Hang Squat Clean (5x3 AHAP)

3: Metcon (AMRAP - Reps)

4 Rounds, 3:00 each round for reps:
50 Double Unders
15 Burpees
Max power cleans (135/95)

score is total cleans

Basics: 65/35, 10 burpees, 100 SU
Intermediate: 95/65, 150 SU
Adv: as written

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

Whiteboard:

Monday, December 10, 2018

Clients:

Male Clients

1

Mike
McIntosh

6:30 PM WOD

5 x 3 @ 255 lbs

2

Michael
Toma

3:30 Open Gym

5 x 3 @ 245 lbs

3

Andy
Froningisd ...

5:30 PM WOD

5 x 3 @ 235 lbs

3

Cody
Labahn

5:30 PM WOD

5 x 3 @ 235 lbs

4

Billy
Montgomery

4:30 PM WOD

5 x 3 @ 225 lbs

5

Rick
Metzger

4:30 PM WOD

5 x 3 @ 215 lbs

6

Bjoern
Bollmann

4:30 PM WOD

5 x 3 @ 205 lbs

6

Caedmon
Blair

12:00 PM WOD

5 x 3 @ 205 lbs

7

Sam
Weitnauer

6:30 PM WOD

5 x 3 @ 200 lbs

8

Gabriel
Darland

12:00 PM WOD

5 x 3 @ 185 lbs

8

Joe
Chase

6:30 PM WOD

5 x 3 @ 185 lbs

8

Perry
DeJoode

4:30 PM WOD

5 x 3 @ 185 lbs

8

Tony
Moul

3:30 PM WOD

5 x 3 @ 185 lbs

205x2 225 for 2 reps

8

Vince
Baker

4:30 PM WOD

5 x 3 @ 185 lbs

9

Josh
Hunt

4:30 PM WOD

5 x 3 @ 165 lbs

1 @ 185

9

Kip
Patterson

5:00 AM WOD

5 x 3 @ 165 lbs

9

Kody
Sporseen

9:30 AM CrossFit

5 x 3 @ 165 lbs

9

Kristopher
Elliott

6:30 PM WOD

5 x 3 @ 165 lbs

9

Ted
TooTall

3:30 PM WOD

5 x 3 @ 165 lbs

Last rd @ 175#

10

Joseph
McClish

6:30 PM WOD

5 x 3 @ 145 lbs

10

Michael
Robinson

3:30 PM WOD

5 x 3 @ 145 lbs

10

Moses
Navarro

3:30 PM WOD

5 x 3 @ 145 lbs

11

Ethan
Talmage

12:00 PM WOD

5 x 3 @ 135 lbs

11

John
Graham

6:00 AM WOD

5 x 3 @ 135 lbs

11

Nick
Williams

4:30 PM WOD

5 x 3 @ 135 lbs

11

TIMMY

5:30 PM WOD

5 x 3 @ 135 lbs

12

Adam
Librande

6:00 AM WOD

5 x 3 @ 125 lbs

12

Dale
Mizer

6:00 AM WOD

5 x 3 @ 125 lbs

12

David
Ludi

5:30 PM WOD

5 x 3 @ 125 lbs

12

Ernie
martin

5:00 AM WOD

5 x 3 @ 125 lbs

12

Jose
Miranda

6:00 AM WOD

5 x 3 @ 125 lbs

12

Matt
Polacek

12:00 PM WOD

5 x 3 @ 125 lbs

13

Reid
Holcomb

5:00 AM WOD

5 x 3 @ 115 lbs

13

Shane
Doyle

6:00 AM WOD

5 x 3 @ 115 lbs

14

Michael
George

3:30 Open Gym

5 x 3 @ 95 lbs

15

Hunter
Mills

4:30 PM WOD

4 x 5 @ 95 lbs

15

Private

6:00 AM WOD

3 x 3 @ 165 lbs

15

John
Harrington

6:00 AM WOD

1 x 135 @ 0 lbs

15

Alex
Przybylowski

6:00 AM WOD

1 x 3 @ 165 lbs

Female Clients

1

Heather
Leaks

5:30 PM WOD

5 x 3 @ 145 lbs

1

Jacquie
Strand

4:30 PM WOD

5 x 3 @ 145 lbs

2

Ali
Virtue (Pa ...

4:30 PM WOD

5 x 3 @ 135 lbs

125-145, Single at 155

3

KIRA
DACZEWITZ

5:00 AM WOD

5 x 3 @ 125 lbs

115, last set 125

4

Luisa
Nunez

5:30 PM WOD

5 x 3 @ 115 lbs

5

Jenni
Bollmann

3:30 PM WOD

5 x 3 @ 105 lbs

5

Kila
Dunham

5:30 PM WOD

5 x 3 @ 105 lbs

5

Shannon
Boling

8:30 AM WOD

5 x 3 @ 105 lbs

6

Colleen
Frazier

5:00 AM WOD

5 x 3 @ 95 lbs

6

Jessica
Warburton

6:30 PM WOD

5 x 3 @ 95 lbs

6

Lynette
Hawkins

9:30 AM WOD

5 x 3 @ 95 lbs

one rd. at #100

6

Sheri
Baker

8:30 AM WOD

5 x 3 @ 95 lbs

7

Kay
Metzger

8:30 AM WOD

5 x 3 @ 85 lbs

1 @ 95

7

Lindsey
Angell

5:30 PM WOD

5 x 3 @ 85 lbs

7

Theresa
Williams

12:00 PM WOD

5 x 3 @ 85 lbs

last set 95

8

Susan
Taylor

5:30 PM WOD

5 x 3 @ 80 lbs

9

Private

9:30 AM WOD

5 x 3 @ 75 lbs

9

Jody
Chase

6:30 PM WOD

5 x 3 @ 75 lbs

working on form

9

Sarah
Taylor-Green

4:30 PM WOD

5 x 3 @ 75 lbs

10

Caitlin
Smith

4:30 PM WOD

5 x 3 @ 70 lbs

11

brenda
harrington

6:30 PM WOD

5 x 3 @ 65 lbs

11

Courtney
Prokosch

9:30 AM CrossFit

5 x 3 @ 65 lbs

last one 75#

11

Lisa
Nair

6:00 AM WOD

5 x 3 @ 65 lbs

12

Private

9:30 AM CrossFit

5 x 3 @ 60 lbs

13

Denise
P

12:00 PM WOD

6 x 3 @ 55 lbs

13

Amy
Welsh

6:00 AM WOD

5 x 3 @ 55 lbs

Back problems

13

Karen
Ehrmantraut

9:30 AM CrossFit

5 x 3 @ 55 lbs

14

Dana
Toma

5:30 PM WOD

5 x 3 @ 45 lbs

14

Gab
Ludi

5:30 PM WOD

5 x 3 @ 45 lbs

15

Sherrill
Conley

8:30 AM WOD

5 x 3 @ 40 lbs

16

Debbie
Case

3:30 Open Gym

5 x 3 @ 35 lbs

17

Cheryl
Pellegrini

5:00 AM WOD

5 x 3 @ 8 lbs

18

Madeline
Nowell

9:30 AM WOD

5 x 3 @ 6 lbs

19

Delia
Miranda

8:30 AM WOD

5 x 1 @ 85 lbs

19

Amy
Holcomb

5:30 PM WOD

3 x 3 @ 95 lbs

19

Claire
Nettleton

9:30 AM WOD

3 x 3 @ 95 lbs

3@85# 2@75#

19

Glory
Perdue

3:30 PM WOD

3 x 3 @ 70 lbs

19

Shawnette
Anderson

8:30 AM WOD

2 x 3 @ 100 lbs

1@95,1@85,2@75

19

Alexis
Shimada

4:30 PM WOD

1 x 3 @ 145 lbs

recovering from sat

19

Amanda
Koonce

4:30 PM WOD

1 x 3 @ 150 lbs

115, 125, 135, 145, 150

19

Jenn
Graham

6:00 AM WOD

1 x 3 @ 75 lbs

19

Joyce
Kintz

5:30 PM WOD

1 x 3 @ 113 lbs

previous sets at 93, 98, 103, 108

19

Nicole
Miller

4:30 PM WOD

1 x 3 @ 135 lbs

105,115,120,130,135

19

Nikki
Moore

5:30 PM WOD

1 x 3 @ 150 lbs

2x 145