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Components
Back/Front Squat Program
Metcon
Settings
Location
(All)
CrossFit Praus
Program
Bootcamp
Childcare
CrossFit
Foundations
Guest Class
Gymnastics
Home Gym
Olympic Lifting
Open Gym
Strength
Date
Workout
06/15/2018 - 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):
9 (4/5)
Workout
06/15/2018 - Friday's WOD
3 Rounds:
100 M run
5 inchworms
10 boot strappers
Back/Front Squat Program
Back Squat Front Squat
1 x 4 @ 70% 1 x 5 @ 60%
1 x 4 @ 75% 1 x 5 @ 65%
1 x 4 @ 80% 1 x 5 @ 70%
1 x 4 @ 85% 1 x 5 @ 70%
Metcon (Time)
5 Rounds:
20 box jumps (24/20)
20 push ups
40 Mason Twist (20/14)
15 minute cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 15, 2018
Male Clients
1
Randy
Kilbourne
CrossFit: 12:00 PM
1 x 1 @ 320 lbs
260-280-300-320
2
Matthew
Loy
CrossFit: 7:00 AM
1 x 4 @ 300 lbs
3
Keith
Bock
CrossFit: 6:00 AM
1 x 4 @ 280 lbs
BS : 4@230, 4@245, 4@260, 4@280 FS : 5@170, 5@180, 5@195, 5@195
4
Mike
MCCord
CrossFit: 7:00 AM
1 x 1 @ 255 lbs
working up
Female Clients
1
Caryn
Garton
CrossFit: 6:00 AM
1 x 4 @ 215 lbs
2
Amanda
Benz
CrossFit: 6:00 AM
1 x 1 @ 165 lbs
back 135, 145, 155, 165 front 4x4 @ #65
3
Paula
Mamani
CrossFit: 7:00 AM
1 x 4 @ 155 lbs
BS: 4@125; 4@135; 4@145 FS: 5@90; 5@95; 2x5@105
4
Rachel
Kilbourne
CrossFit: 7:00 AM
1 x 1 @ 125 lbs
85 front squat
5
Private
CrossFit: 9:30 AM
1 x 1 @ 0 lbs
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