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Components

Back Squat

Metcon

Settings

WOD

01/18/2016

CFG warm up

400m run or 500m row
10 figure 8 shoulder swings
5 inch worms

2 rounds of
10 walking lunges
10 overhead squats
10 situps
5 pullups

20 double unders

Back Squat (Work up to a heavy set of 2)

Metcon (Time)

4 Rounds for Total Working Time
10 Burpee Step Ups (24/20)
400m Run
Rest 1 minute

Rx+
4 Rounds for Total Working Time
15 Burpee Box Jumps (24/20)
400m Run
Rest 1 minute

Mobility

Barbell Quad Smash/Glute Smash/Hip External Rotation

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

Whiteboard:

Monday, January 18, 2016

Leaderboard

Men's Back Squat
Ben Brus	11/18/2016	1 x 2 @ 375 lbs
Joshua Arrietta	04/30/2018	1 x 2 @ 365 lbs
Marc Bauer	11/11/2016	1 x 2 @ 325 lbs

Women's Back Squat
Lindsey Gelencser	01/23/2019	1 x 2 @ 245 lbs
Jamie Vasquez	11/11/2016	1 x 2 @ 240 lbs
Ruby Moreno	02/18/2019	1 x 2 @ 200 lbs

Male Athletes

1

Private

5:00 PM WOD

1 x 2 @ 365 lbs

2

Ben
Brus

9:00 AM WOD

1 x 2 @ 355 lbs

3

Dan
Shaffer

5:00 PM WOD

1 x 2 @ 335 lbs

4

Miller
Largent

3:30 PM WOD

1 x 2 @ 315 lbs

5

Joshua
Arrietta

5:00 PM WOD

1 x 2 @ 295 lbs

6

Garrett
Moberg

9:00 AM WOD

1 x 2 @ 285 lbs

7

Marc
Bauer

9:00 AM WOD

1 x 2 @ 275 lbs

8

Jeff
Wann

9:00 AM WOD

1 x 2 @ 235 lbs

8

Kevin
Maltez

5:00 PM WOD

1 x 2 @ 235 lbs

9

Bill
Coats

5:00 PM WOD

1 x 2 @ 215 lbs

9

Henry
Kuo

7:00 AM WOD

1 x 2 @ 215 lbs

9

Steve
Alvarez

3:30 PM WOD

1 x 2 @ 215 lbs

10

Jonah
Hoye

5:00 PM WOD

1 x 2 @ 205 lbs

10

Ricardo
Rosales

5:00 PM WOD

1 x 2 @ 205 lbs

11

Steve
Hoye

5:00 PM WOD

1 x 2 @ 165 lbs

12

Jacob
Blasi

6:00 PM WOD

1 x 1 @ 285 lbs

Female Athletes

1

Katherine
Gregory

9:00 AM WOD

1 x 2 @ 200 lbs

2

Victoria
Adams

5:00 PM WOD

1 x 2 @ 185 lbs

did 205 lbs but it needs some more work

3

Jen
Riley

9:00 AM WOD

1 x 2 @ 175 lbs

and for the 2nd week only got 1 @ 185#

4

Ashley
Fallon

5:00 PM WOD

1 x 2 @ 170 lbs

5

Maya
Sprinsock

5:00 PM WOD

1 x 2 @ 165 lbs

1x170

6

Jean
Marie Harms

5:00 PM WOD

1 x 2 @ 160 lbs

1 @165 failed on #2

7

Carla
Vivar

5:00 AM WOD

1 x 2 @ 155 lbs

8

Hanna
Hoye

5:00 PM WOD

1 x 2 @ 135 lbs

1 @ 155# but dropped 2nd

8

Jillian
Bauer

9:00 AM WOD

1 x 2 @ 135 lbs

front

9

Janel
Coats

5:00 PM WOD

1 x 2 @ 120 lbs

10

Karley
LeQuia

3:30 PM WOD

5 x 2 @ 95 lbs

11

Victoria
Arrietta

5:00 PM WOD

1 x 2 @ 70 lbs

12

Angelica
Benavides

7:00 PM WOD

1 x 2 @ 40 lbs