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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Praus
Program
Bootcamp
Childcare
CrossFit
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Guest Class
Gymnastics
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Open Gym
Strength
Date
Workout
4/20/2018 - Friday's WOD - CrossFit Praus
Class
(All)
CrossFit: 6:00 AM
CrossFit: 7:00 AM
CrossFit: 9:30 AM
CrossFit: 12:00 PM
CrossFit: 4:30 PM
CrossFit: 6:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (4/8)
Workout
4/20/2018 - Friday's WOD
5 Rounds:
8 jumping air squats
8 Windmills ( 4 each way)
8 V-ups
Back Squat (3 x 5)
This is all based on 90% of your 1RM. This is a deload week and we will be retesting 1RM on this movement next week.
40% x 5
50% x 5
60% x 5
Metcon (Time)
21 Calories on Bike/Rower
21 Deadlift (185/125)
5 Rope Climbs
15 Calories on Bike/ Rower
15 Deadlifts (185/125)
3 Rope Climbs
9 Calories on Bike/Rower
9 Deadlifts (185/125)
1 Rope Climb
Cap 15:00 Minutes
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 20, 2018
Leaderboard
Men's Back Squat
Lucian Boar
01/05/2021
1 x 5 @ 185 lbs
Women's Back Squat
Misty Wallin
12/28/2021
1 x 5 @ 185 lbs
Male Clients
1
Ryan
Fruchey
CrossFit: 12:00 PM
1 x 5 @ 215 lbs
2
Logan
Husted
CrossFit: 9:30 AM
1 x 5 @ 185 lbs
2
Randy
Kilbourne
CrossFit: 12:00 PM
1 x 5 @ 185 lbs
125 - 155 - 185
3
Doug
Norrick
CrossFit: 6:00 AM
1 x 5 @ 165 lbs
Female Clients
1
Brandi
Nichter
CrossFit: 9:30 AM
1 x 5 @ 150 lbs
2
Private
CrossFit: 9:30 AM
1 x 5 @ 135 lbs
2
Kristen
Hines
CrossFit: 9:30 AM
1 x 5 @ 135 lbs
3
Samantha
Hans
CrossFit: 9:30 AM
1 x 5 @ 115 lbs
4
Cat
(Carrie) H ...
CrossFit: 6:00 AM
1 x 5 @ 95 lbs
4
Paula
Mamani
CrossFit: 6:00 PM
1 x 5 @ 95 lbs
1 X 5 @ 65 lbs; 1 X 5 @ 80 lbs
5
Kesha
Fulton
CrossFit: 6:00 AM
1 x 5 @ 85 lbs
5
Madison
Kilgus
CrossFit: 9:30 AM
1 x 5 @ 85 lbs
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