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Back Squat

Metcon

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WOD

14Mar2015

Warm-up

Warm Up #6 (Run)

Run 2 Laps
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold

Stretches: Elevated Pigeon, Floor Sweep, Band Pull

Strength & Skill

Back Squat (8-8-6-6-4-4)

*Perform 2 x Box Jumps immediately after finishing each set

Metcon

Metcon (AMRAP - Reps)

14Mar2016

On the Minute x 16:
Min. 1 – 15 x Burpees
Min. 2 – 15 x Wall Balls (20/14)
Min. 3 – 15 x Hang Clean (95/65)
Min. 4 – 15 x Push Press (95/65)

**Athletes track their reps each round for a total rep.
**Post total reps in Wodify

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

Whiteboard:

Monday, March 14, 2016

Athletes:

Leaderboard

Back Squat
Justin Fadler		1 x 4 @ 315 lbs
Private		1 x 4 @ 285 lbs
Jeff Farris		1 x 4 @ 275 lbs

Athletes

1

Justin
Stein

4:00 PM CrossFit

2 x 4 @ 315 lbs

1

Justin
Fadler

6:00 AM CrossFit

1 x 4 @ 315 lbs

2

Eric
Priaulx

6:00 AM CrossFit

1 x 4 @ 275 lbs

2

Gary
Hilligoss

4:00 PM CrossFit

1 x 4 @ 275 lbs

3

Anthony
Hodges

5:00 PM CrossFit

1 x 4 @ 225 lbs

3

Dusty
Kerr

6:00 AM CrossFit

1 x 4 @ 225 lbs

96, 145, 165, 185, 205, 225

4

Private

6:00 PM CrossFit

1 x 4 @ 215 lbs

5

Dave
Russell

4:00 PM CrossFit

1 x 4 @ 195 lbs

6

Sam
Hardy

5:00 PM CrossFit

1 x 8 @ 185 lbs

6

Colin
Wright

4:00 PM CrossFit

1 x 4 @ 185 lbs

7

Alex
Watson

5:00 PM CrossFit

1 x 4 @ 165 lbs

7

Ninette
Campbell

4:00 PM CrossFit

1 x 4 @ 165 lbs

8

Bob
Naes

4:00 PM CrossFit

1 x 4 @ 162 lbs

9

Lauren
Drewett

6:00 PM CrossFit

1 x 4 @ 155 lbs

10

Private

9:30 AM CrossFit

1 x 4 @ 105 lbs

11

Dan
Osorio

6:00 PM CrossFit

1 x 4 @ 95 lbs

11

Elizabeth
Burke

6:00 AM CrossFit

1 x 4 @ 95 lbs

12

Karen
Boulware

5:00 PM CrossFit

1 x 4 @ 75 lbs

12

Kelly
Johansen

9:30 AM CrossFit

1 x 4 @ 75 lbs

13

Traci
Kerr

9:30 AM CrossFit

1 x 6 @ 65 lbs

13

Bob
Portell

6:00 PM CrossFit

1 x 4 @ 65 lbs