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Components

Back Squat

Metcon

Settings

Workout

Thursday CrossFit

Warm-up

Line Drills

then..

2 sets:

20 Forward Lunges

:20 Side Plank Each Side

:20 Bottom Squat Hold with KB in Goblet

3 Tempo Goblet Squats

Weightlifting

Back Squat (4,4,4,6,6)

Back Squat

Every 2:30 for 5 sets
Lower weight for sets of 6 and focus on speed out of the bottom.
Recording the heaviest set of 4

Metcon

Metcon (5 Rounds for time)

E3MOM for 5 sets

12 Box Jump Overs (24/20)(Step Down)

20 Wallballs (20/14)

Wallballs should be unbroken each round

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

Whiteboard:

Thursday, September 19, 2024

Male Clients

1

Brandon
Shuck

5:30 AM CrossFit

1 x 4 @ 460 lbs

1x4@405,435,460; 2x6@375

2

Pad
Alce

11:30 AM CrossFit

1 x 4 @ 425 lbs

425 felt soooo heavy… over it!😤

3

Chase
Norman

5:15 PM CrossFit

1 x 4 @ 415 lbs

335/385/415 (belt) 385

4

Tyler
Lewis

5:30 AM CrossFit

1 x 4 @ 405 lbs

345,375,405 x 4 345,345 x 6 for speed RPE 7.5-8 on 405

5

Derek
Voorhees

At Home Workout

1 x 4 @ 325 lbs

275/305/325/275/275

6

Vinnie
Fiorilli

5:15 PM CrossFit

1 x 4 @ 315 lbs

Didn’t go up in weight. Tired, sore—just wanted to move today.

7

Cory
McCleaf

4:00 PM CrossFit

2 x 5 @ 305 lbs

8

Abhay
Jalisatgi

9:00 AM CrossFit

1 x 4 @ 275 lbs

4@225/255/275,6@205

8

brennen
mclain

5:30 AM CrossFit

1 x 4 @ 275 lbs

8

Matthew
Gardner

5:15 PM CrossFit

1 x 4 @ 275 lbs

9

Matthew
Drexler

11:30 AM CrossFit

1 x 4 @ 245 lbs

9

Todd
McDaniel

5:30 AM CrossFit

1 x 4 @ 245 lbs

205x4,225x4,245x4,225x6,225x6

10

Douglas
Parentice

9:00 AM CrossFit

1 x 4 @ 235 lbs

185/205/235/225/225

10

Eric
Soderberg

6:30 PM CrossFit

1 x 4 @ 235 lbs

205/225/235/205x2

10

Raj
Gupta

4:00 PM CrossFit

1 x 4 @ 235 lbs

10

Torben
Tiersch

5:30 AM CrossFit

1 x 4 @ 235 lbs

205-225-235 / 2x 205x6

11

Levi
Grogan

5:30 AM CrossFit

1 x 4 @ 230 lbs

Built up: 195x4, 215x4 230x4

12

Doug
Geiger

5:15 PM CrossFit

1 x 4 @ 225 lbs

12

Jonathan
Brackhahn

5:30 AM CrossFit

1 x 4 @ 225 lbs

*lower %*

12

Stan
Surmay

9:00 AM CrossFit

1 x 4 @ 225 lbs

13

Brad
Brodzinski

5:30 AM CrossFit

1 x 4 @ 205 lbs

185,195,205

13

Mark
Darvill

5:30 AM CrossFit

1 x 4 @ 205 lbs

14

Mark
Halczyn

5:30 AM CrossFit

3 x 4 @ 165 lbs

14

Benjamin
Miller

6:30 PM CrossFit

1 x 4 @ 165 lbs

14

Justin
Van Zyl

4:00 PM CrossFit

1 x 4 @ 165 lbs

15

Steve
Kinsella

5:30 AM CrossFit

1 x 4 @ 155 lbs

Female Clients

1

Jackie
Cansler

5:15 PM CrossFit

1 x 4 @ 195 lbs

1

Kelly
Aspen

11:30 AM CrossFit

1 x 4 @ 195 lbs

Felt really good, should have tried 205

2

Angela
Drosinis

9:00 AM CrossFit

1 x 4 @ 175 lbs

155×4 175×4 175×4 145×6 145×6

2

Kate
Daluyin

At Home Workout

1 x 4 @ 175 lbs

3

Lauren
Scott

5:30 AM CrossFit

1 x 4 @ 165 lbs

135,155,165-

4

Andrea
Jauch

5:30 AM CrossFit

1 x 4 @ 155 lbs

4

Fabina
Nadar

9:00 AM CrossFit

1 x 4 @ 155 lbs

4@135-145-155, 6@135-135

5

Courtney
Roberts

11:30 AM CrossFit

1 x 4 @ 145 lbs

5

Payton
Lindsay

11:30 AM CrossFit

1 x 4 @ 145 lbs

6

Kayla
Ratajczak

11:30 AM CrossFit

1 x 4 @ 140 lbs

Thinking could have done more weight

6

Vio
Tiersch

5:30 AM CrossFit

1 x 4 @ 140 lbs

125,135,140 2x 6x130

7

Jasmine
Nivens

4:00 PM CrossFit

1 x 4 @ 115 lbs

8

Erin
Knowles

9:00 AM CrossFit

1 x 4 @ 110 lbs

8

Liana
Rose

11:30 AM CrossFit

1 x 4 @ 110 lbs

9

Colleen
Surmay

9:00 AM CrossFit

3 x 4 @ 95 lbs

10

Shelby
Osiecki

5:30 AM CrossFit

1 x 4 @ 85 lbs

65, 75, 85, 65, 65