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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Glendora
Program
Boot Camp
CFG Strength
WOD
Date
WOD
01/18/2016 - CrossFit Glendora
Class
(All)
5:00 AM WOD
7:00 AM WOD
9:00 AM WOD
11:30 AM WOD
3:30 PM WOD
5:00 PM WOD
6:00 PM WOD
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
29 (16/13)
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
video library
.
Whiteboard:
Monday, January 18, 2016
Leaderboard
Men's Back Squat
Joshua Arrietta
11/02/2020
1 x 2 @ 395 lbs
Ben Brus
11/18/2016
1 x 2 @ 375 lbs
Mike Mendoza
11/02/2020
1 x 2 @ 345 lbs
Women's Back Squat
Ruby Moreno
02/18/2019
1 x 2 @ 200 lbs
Andrea Brycsak
09/29/2015
1 x 2 @ 195 lbs
Mary Brus
07/15/2014
1 x 2 @ 195 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
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