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Components

Front Squat

Metcon

90/45/45 Plank

Settings

Workout

04Jan2016

Warm-up

10 Minute Kettlebell Warm Up

Each movement is 60 seconds
-Single Side KB Swing (Left)
-Lunge (Right)
-Clean & Press (Left)
-Single Side KB Swing (Right)
-Lunge (Left)
-Clean & Press (Right)
-Turkish Getup (Left)
-Figure 8's (Front Pass)
-Turkish Getup (Right)
-Figure 8's (Back Pass)

Stretches: Interior/Exterior Hip Rotation, Super Rack, Banded Bully

Strength & Skill

Front Squat (2-4-6-4-2)

Metcon

Metcon (Time)

04Jan2015

15-12-9 Reps for Time:
-Curtis P Complex (95 / 65#)
-Chest-to-Bar

**Curtis P Complex
1 x Hang Squat Clean
2 x Lunges (L=1, R=2)
1 x Push Press

Homework

90/45/45 Plank

90 sec. Front
45 sec. Left
45 sec. Right

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

Whiteboard:

Monday, January 04, 2016

Clients:

Leaderboard

Men's Front Squat
Justin Stein	01/12/2022	1 x 2 @ 285 lbs
Trenton Campbell	01/12/2022	1 x 2 @ 285 lbs
Jeff Farris	01/12/2022	1 x 2 @ 255 lbs

Women's Front Squat
Juliana Wood	01/12/2022	1 x 2 @ 215 lbs
Teresa Koebbe	01/12/2022	1 x 2 @ 165 lbs
Ninette Campbell	01/04/2016	1 x 2 @ 155 lbs

Male Clients

1

Grant
Burdeau

6:00 PM CrossFit

1 x 2 @ 285 lbs

2

Dusty
Schmidt

9:30 AM CrossFit

1 x 2 @ 275 lbs

2

Eric
Priaulx

9:30 AM CrossFit

1 x 2 @ 275 lbs

245,225,205,225,275

3

Anthony
Hodges

6:00 PM CrossFit

1 x 2 @ 245 lbs

4

Justin
Stein

9:30 AM CrossFit

1 x 6 @ 225 lbs

5

Neil
Oberg

6:00 PM CrossFit

1 x 2 @ 215 lbs

6

Brian
Burke

6:00 AM CrossFit

1 x 2 @ 205 lbs

6

Lars
Johansen

6:00 AM CrossFit

1 x 2 @ 205 lbs

7

Gary
Hilligoss

5:00 PM CrossFit

1 x 4 @ 200 lbs

8

Kyle
Hardy

6:00 PM CrossFit

1 x 2 @ 185 lbs

9

Dusty
Kerr

6:00 AM CrossFit

1 x 2 @ 175 lbs

9

Steve
Johnson

6:00 AM CrossFit

1 x 2 @ 175 lbs

10

Colin
Wright

4:00 PM CrossFit

1 x 2 @ 155 lbs

11

Bob
Naes

4:00 PM CrossFit

1 x 2 @ 95 lbs

12

Andrew
Stitzel

6:00 PM CrossFit

1 x 1 @ 195 lbs

Female Clients

1

Ninette
Campbell

5:00 PM CrossFit

1 x 2 @ 155 lbs

2

Jonelle
Harris

5:00 PM CrossFit

1 x 2 @ 125 lbs

2

Private

4:00 PM CrossFit

1 x 2 @ 125 lbs

3

Private

9:30 AM CrossFit

1 x 2 @ 105 lbs

3

Elise
Bakalor

6:00 PM CrossFit

1 x 2 @ 105 lbs

4

Lauren
Lewis

6:00 AM CrossFit

1 x 2 @ 95 lbs

5

Linda
Boman

9:30 AM CrossFit

2 x 2 @ 75 lbs

6

Mia
Mudd

5:00 PM CrossFit

1 x 2 @ 55 lbs

6

Shequia
Mashburn

5:00 PM CrossFit

1 x 2 @ 55 lbs