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Components

Back Squat

Metcon

Settings

WOD

160105

Warm-up

3 Rounds
15 Leg Swings each side
10 Air Squats
5 Burpee
then,
1:00 Spiderman Stretch each side

Strength

Back Squat (6 x 3 @ 85% - Rest 2:30)

Metcon

Metcon (AMRAP - Rounds and Reps)

10-AMRAP
150m Run
15 Box Jump, 24"/20"
30 Sit-up

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Whiteboard:

Tuesday, January 05, 2016

Leaderboard

Men's Back Squat
Sam Wheatley	08/08/2017	6 x 3 @ 345 lbs
Aaron Beeler	03/28/2018	6 x 3 @ 340 lbs
Michael Flynn	01/05/2016	6 x 3 @ 315 lbs

Women's Back Squat
Yvette Augustin	01/05/2016	6 x 3 @ 225 lbs
Christina Krolczyk	03/28/2018	6 x 3 @ 220 lbs
Lupita Ramirez	03/28/2018	6 x 3 @ 185 lbs

Male Athletes

1

Scott
Wallace

5:30 PM CrossFit

6 x 3 @ 335 lbs

2

Austin
McDougall

12:00 PM CrossFit

6 x 3 @ 315 lbs

2

Michael
Flynn

4:30 PM CrossFit

6 x 3 @ 315 lbs

2

Stephen
Howard

6:30 PM CrossFit

6 x 3 @ 315 lbs

3

Derek
Williamson

5:15 AM CrossFit

6 x 3 @ 295 lbs

4

Werner
Stroehmberg

5:30 PM CrossFit

6 x 3 @ 270 lbs

5

Charles
Higginbotham

5:30 PM CrossFit

6 x 3 @ 260 lbs

5

Dexter
Krolczyk

5:30 PM CrossFit

6 x 3 @ 260 lbs

6

David
Wright

5:15 AM CrossFit

6 x 3 @ 255 lbs

6

Nate
Buza

5:15 AM CrossFit

6 x 3 @ 255 lbs

7

Jason
Reiss

7:15 AM CrossFit

6 x 3 @ 250 lbs

7

Jimmy
Joseph

7:15 AM CrossFit

6 x 3 @ 250 lbs

8

Fili
Moreno

5:15 AM CrossFit

6 x 3 @ 245 lbs

9

Taher
Fodeibou

6:30 PM CrossFit

6 x 3 @ 235 lbs

10

Jason
Barron

4:30 PM CrossFit

6 x 3 @ 225 lbs

10

Juan
Puente

5:30 PM CrossFit

6 x 3 @ 225 lbs

10

Randy
Jones

4:30 PM CrossFit

6 x 3 @ 225 lbs

11

Donald
Jeanlewis

6:30 PM CrossFit

6 x 3 @ 205 lbs

11

John
York

5:30 PM CrossFit

6 x 3 @ 205 lbs

11

Kyle
Cummings

6:15 AM CrossFit

6 x 3 @ 205 lbs

11

Lorenzo
Romero

12:00 PM CrossFit

6 x 3 @ 205 lbs

11

Paul
Wittenberg

5:30 PM CrossFit

6 x 3 @ 205 lbs

11

Tyson
Perry

5:15 AM CrossFit

6 x 3 @ 205 lbs

12

Daniel
Martin

6:30 PM CrossFit

6 x 3 @ 200 lbs

12

Private

5:15 AM CrossFit

6 x 3 @ 200 lbs

13

Brandon
Rowe

6:30 PM CrossFit

6 x 3 @ 185 lbs

13

George
Cosenza

12:00 PM CrossFit

6 x 3 @ 185 lbs

14

Private

5:15 AM CrossFit

6 x 3 @ 180 lbs

15

Adam
Ford

4:30 PM CrossFit

6 x 3 @ 175 lbs

15

Gary
Daugherty

4:30 PM CrossFit

6 x 3 @ 175 lbs

16

Chris
Martin

6:30 PM CrossFit

6 x 3 @ 170 lbs

17

Brandon
Estes

12:00 PM CrossFit

6 x 3 @ 105 lbs

Female Athletes

1

Yvette
Augustin

6:15 AM CrossFit

6 x 3 @ 225 lbs

2

Jennifer
Salinas

4:30 PM CrossFit

6 x 3 @ 200 lbs

3

Lindsey
Peterson

7:15 AM CrossFit

6 x 3 @ 195 lbs

4

Jamie
Dean

4:30 PM CrossFit

6 x 3 @ 175 lbs

4

Lauren
Guenter

5:30 PM CrossFit

6 x 3 @ 175 lbs

4

Lupita
Ramirez

5:30 PM CrossFit

6 x 3 @ 175 lbs

5

Alexis
Mendoza

6:30 PM CrossFit

6 x 3 @ 165 lbs

5

Jenny
McDougall

12:00 PM CrossFit

6 x 3 @ 165 lbs

6

Elicia
Swanson

9:15 AM CrossFit

6 x 3 @ 155 lbs

6

Krystal
Preciado

6:30 PM CrossFit

6 x 3 @ 155 lbs

6

Mary 'Lil Bit'
Muehlebach

5:15 AM CrossFit

6 x 3 @ 155 lbs

6

Terra
Cahill

5:15 AM CrossFit

6 x 3 @ 155 lbs

7

Andrea
Wahrenberger

12:00 PM CrossFit

6 x 3 @ 135 lbs

7

Veronica
'Ronnie' Lyn

6:30 PM CrossFit

6 x 3 @ 135 lbs

8

Hannah
Dezell

4:30 PM CrossFit

6 x 3 @ 125 lbs

8

Jen
Fern

12:00 PM CrossFit

6 x 3 @ 125 lbs

8

Lauren
Caddel

5:15 AM CrossFit

6 x 3 @ 125 lbs

8

Maggie
Moreno

5:15 AM CrossFit

6 x 3 @ 125 lbs

8

Maricela
Jacuinde

5:15 AM CrossFit

6 x 3 @ 125 lbs

8

Morgan
Davis

4:30 PM CrossFit

6 x 3 @ 125 lbs

8

Tammy
Adams

5:30 PM CrossFit

6 x 3 @ 125 lbs

8

Vicki
Wallace

5:30 PM CrossFit

6 x 3 @ 125 lbs

9

Andrea
Waldrop

5:30 PM CrossFit

6 x 3 @ 120 lbs

9

Christina
Votaw

5:30 PM CrossFit

6 x 3 @ 120 lbs

9

Mary
Gilley

5:30 PM CrossFit

6 x 3 @ 120 lbs

10

Amber
Reiss

4:30 PM CrossFit

6 x 3 @ 115 lbs

10

Amber
Sherrouse

6:15 AM CrossFit

6 x 3 @ 115 lbs

10

Heather
Dezell

4:30 PM CrossFit

6 x 3 @ 115 lbs

10

Rena
Elsenbrook

7:15 AM CrossFit

6 x 3 @ 115 lbs

10

Wendy
Tucker

7:15 AM CrossFit

6 x 3 @ 115 lbs

11

Claudia
Gonzalez

5:30 PM CrossFit

6 x 3 @ 105 lbs

11

Elia
Gonzalez

5:30 PM CrossFit

6 x 3 @ 105 lbs

11

LaDonna
Lambright

5:30 PM CrossFit

6 x 3 @ 105 lbs

11

Linda
Jeanes

12:00 PM CrossFit

6 x 3 @ 105 lbs

12

Gwen
Shell

5:15 AM CrossFit

6 x 3 @ 95 lbs

12

Michelle
Lombard

9:15 AM CrossFit

6 x 3 @ 95 lbs

12

Rita
Binns

7:15 AM CrossFit

6 x 3 @ 95 lbs

13

Ashley
Pate

5:15 AM CrossFit

6 x 3 @ 90 lbs

14

Jenni
Wittenberg

7:15 AM CrossFit

6 x 3 @ 85 lbs

15

Daf
Garcia

4:30 PM CrossFit

6 x 3 @ 75 lbs

15

Jan
Page

4:30 PM CrossFit

6 x 3 @ 75 lbs

15

Mary
Stephens

6:30 PM CrossFit

6 x 3 @ 75 lbs

15

Trisha
Buza

9:15 AM CrossFit

6 x 3 @ 75 lbs

16

Byron
Willis

9:15 AM CrossFit

6 x 3 @ 65 lbs

16

Micaela
Canales

6:30 PM CrossFit

6 x 3 @ 65 lbs

17

Laura
Barrientos

4:30 PM CrossFit

6 x 3 @ 55 lbs

17

Melody
Garcia

4:30 PM CrossFit

6 x 3 @ 55 lbs