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Components

Front Squat

Supine Row

Metcon

Settings

WOD

03/15/2016

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

Front Squat (4x8@60-70%)

Supine Row (4x8-12)

Supine row with rings with feet on a box.

Metcon (Time)

4 Rounds for Time
10 Hang Kettlebell Snatch (right) (53/35)
10 Hang Kettlebell Snatch (left) (53/35)
200m Run

Mobility

Plantar Smash/Shoulder Smash/Banded Overhead

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

Whiteboard:

Tuesday, March 15, 2016

Leaderboard

Men's Front Squat
Ben Brus	04/25/2014	1 x 8 @ 225 lbs
Marc Bauer	11/06/2015	1 x 8 @ 205 lbs
Steve McD	05/03/2020	1 x 8 @ 185 lbs

Women's Front Squat
Ruby Moreno	05/16/2014	1 x 8 @ 155 lbs
Sara Rybacki	05/23/2014	1 x 8 @ 145 lbs
Andrea Brycsak	10/23/2015	1 x 8 @ 125 lbs

Male Athletes

1

Marc
Bauer

5:00 AM WOD

1 x 8 @ 195 lbs

165-175-185-195

2

Jeff
Wann

5:00 AM WOD

1 x 8 @ 165 lbs

3

Chris
Cervantez

5:00 AM WOD

1 x 8 @ 160 lbs

135, 155, 155, 160

3

Manish
Patel

9:00 AM WOD

1 x 8 @ 160 lbs

4

Dan
Shaffer

5:00 PM WOD

1 x 8 @ 155 lbs

4

Ricardo
Rosales

5:00 PM WOD

1 x 8 @ 155 lbs

5

Kevin
Emerson

3:30 PM WOD

4 x 8 @ 145 lbs

6

Adrian
Morrison

5:00 PM WOD

1 x 8 @ 135 lbs

95, 115, 125, 135

6

Jacob
Gaines

5:00 AM WOD

1 x 8 @ 135 lbs

6

Steve
Alvarez

3:30 PM WOD

1 x 8 @ 135 lbs

7

Henry
Kuo

9:00 AM WOD

1 x 8 @ 125 lbs

Female Athletes

1

Mary
Brus

5:00 AM WOD

1 x 8 @ 115 lbs

2

Jen
Riley

3:30 PM WOD

1 x 8 @ 110 lbs

3

Megan
Trent

5:00 PM WOD

2 x 8 @ 95 lbs

sick

3

Nora
Fragoso

3:30 PM WOD

1 x 8 @ 95 lbs

4

Erin
Conyers

5:00 AM WOD

1 x 8 @ 90 lbs

5

Carla
Vivar

5:00 AM WOD

1 x 8 @ 75 lbs

5

Janel
Coats

6:00 PM WOD

1 x 8 @ 75 lbs

5

Karley
LeQuia

5:00 AM WOD

1 x 8 @ 75 lbs

6

Brandes
Grani

5:00 AM WOD

1 x 8 @ 65 lbs

6

Private

5:00 AM WOD

1 x 8 @ 65 lbs

7

Katy
Munson

5:00 PM WOD

1 x 8 @ 55 lbs

8

Michele
Trent

5:00 PM WOD

4 x 8 @ 36 lbs

9

Maddie
Haan

9:00 AM WOD

4 x 8 @ 0 lbs

33,43,43,47

9

Victoria
Arrietta

5:00 PM WOD

4 x 8 @ 0 lbs