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Components

Back Squat

Swordfish

Metcon

Settings

WOD

Swordfish

Strength

Back Squat (3x12 )

If you have a don't have a rack, Front Squat

Workout of the Day

Swordfish (Time)

5 Rounds
25 Abmat Situps
12 (rx+15) Overhead Squats 95/65
Rest 1:00

Finisher

Metcon (Weight)

ARMS:
4 Rounds
15 Curls
AMRAP Diamond Pushups
Rest 1:00

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

Whiteboard:

Thursday, May 07, 2020

Athletes:

Leaderboard

Back Squat
No athletes leaders to show...

Athletes

1

Marie
Lozier

9:30 AM CrossFit

1 x 12 @ 165 lbs

135, 155

2

Melanie
Bauer

5:30 PM Crossfit

1 x 12 @ 135 lbs

Been a while

2

Melanie
Lenhart

9:30 AM CrossFit

1 x 12 @ 135 lbs

Felt like shit

3

Melissa
Greene

9:30 AM CrossFit

1 x 12 @ 125 lbs

1 x 95: 1x 65

3

Sarah
Wooten

5:30 AM CrossFit

1 x 12 @ 125 lbs

4

Adonia
Garvin

5:30 AM CrossFit

1 x 12 @ 105 lbs

5

Mallary
Weimer

9:30 AM CrossFit

3 x 12 @ 85 lbs

Front Squat

5

kelli
bowler

9:30 AM CrossFit

1 x 15 @ 85 lbs

After wod 3x5 front squats 105

5

Carrie
Free

5:30 AM CrossFit

1 x 12 @ 85 lbs

FS

5

Kim
Grossarth

5:30 AM CrossFit

1 x 12 @ 85 lbs

45,65,85,65

6

Private

5:30 AM CrossFit

3 x 12 @ 75 lbs

7

Paula
Hoak

5:30 AM CrossFit

2 x 12 @ 65 lbs

1@55 FS

8

Derick
Brown

5:30 AM CrossFit

3 x 12 @ 60 lbs

FS: 2x12@35# db, 3x12@60#

9

Laura
Watson

5:30 PM Crossfit

3 x 10 @ 105 lbs

Cleaned from floor and pushed to back rack