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Components

Back Squat

Metcon

Metcon

Settings

WOD

Friday

Warm-up

2 sets of 30 sec of each movement
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Walk
*Station 3 – Kang Squats
*Station 4 – Side Plank Hold
*Station 5 – Cossack Squats

Weightlifting

Back Squat (5x2)

E3MOM
*If you have been squatting then perform all sets at 90+%. If not build through the sets to a heavy double.

Metcon

Metcon (Time)

For time:
25 Pull-Ups
50 Wall Balls (20/14)
100 DU
50 Wall Balls
25 Pull-Ups

*15 min time cap

Home Workout

Metcon (Time)

Annie’s BFF Karen
You choose one of the following
10 rounds
15 wallballs (20/14)
15 double unders (30 SU)
15 abmat sit-ups

Or

5 rounds
30 wallballs
30 double unders (60 SU)
30 abmat sit-ups

Accessories

Triple threat shoulders
3 sets
10 dB front raise
10 dB lateral raise
10 dB strict press
Pick a weight you can go unbroken and not put dB’s down
Rest as needed

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

Whiteboard:

Friday, July 10, 2020

Leaderboard

Men's Back Squat
Brandon Shuck	07/18/2019	5 x 2 @ 470 lbs
Travis Stutts	07/18/2019	5 x 2 @ 375 lbs
Cory McCleaf	12/05/2015	5 x 2 @ 335 lbs

Women's Back Squat
Shannon Rolinger	07/10/2020	5 x 2 @ 240 lbs
Carrie Todd	07/10/2020	5 x 2 @ 215 lbs
Jackie Cansler	07/10/2020	5 x 2 @ 200 lbs

Male Athletes

1

Christoper
Kellogg

6:30 PM CrossFit

5 x 2 @ 315 lbs

1

Jacob
Gloudemans

5:15 PM CrossFit

5 x 2 @ 315 lbs

2

Jerry
Rolinger

5:30 AM CrossFit

5 x 2 @ 295 lbs

3

Neal
Davis

11:00 AM CrossFit

5 x 2 @ 265 lbs

4

George
Wright

4:00 PM CrossFit

5 x 2 @ 225 lbs

Maybe could have done 245 🤷‍♂️

5

Steve
Jackson

9:00 AM CrossFit

5 x 2 @ 175 lbs

6

Brad
McMillan

9:00 AM CrossFit

5 x 2 @ 155 lbs

Knees shaky getting back into it. Stay on this weight for 60 days...

7

William
Hays

6:30 PM CrossFit

5 x 2 @ 145 lbs

8

Travis
Stutts

5:15 PM CrossFit

5 x 2 @ 0 lbs

I didn't show up to class :(

8

Ryan
Spitzer

6:30 PM CrossFit

2 x 2 @ 215 lbs

8

Jeremy
Lundstrom

4:00 PM CrossFit

1 x 2 @ 215 lbs

Hip still funky

8

Kevin
Day

5:30 AM CrossFit

1 x 2 @ 255 lbs

225, 235,245,245,255

8

Spencer
Jones

11:00 AM CrossFit

1 x 2 @ 455 lbs

Female Athletes

1

Shannon
Rolinger

5:30 AM CrossFit

5 x 2 @ 240 lbs

2

Carrie
Todd

4:00 PM CrossFit

5 x 2 @ 215 lbs

85%

3

Jackie
Cansler

5:15 PM CrossFit

5 x 2 @ 200 lbs

4

Jace
Lundstrom

4:00 PM CrossFit

5 x 2 @ 185 lbs

5

Beth
Fagan

9:00 AM CrossFit

5 x 2 @ 165 lbs

6

Lisa
Bryant

5:15 PM CrossFit

5 x 2 @ 155 lbs

7

Elizabeth
Patterson

4:00 PM CrossFit

5 x 2 @ 115 lbs

8

Maria
Nagem

6:30 PM CrossFit

5 x 2 @ 100 lbs

9

Angela
Drosinis

9:00 AM CrossFit

5 x 2 @ 80 lbs

9

Omayra
Rosa

9:00 AM CrossFit

5 x 2 @ 80 lbs

10

Michelle
Shuck

5:30 AM CrossFit

4 x 2 @ 165 lbs

80%

10

Alyssa
Carlson

5:15 PM CrossFit

3 x 2 @ 135 lbs

10

Allie
Beacham

9:00 AM CrossFit

2 x 2 @ 140 lbs

10

Cassie
Steck

4:00 PM CrossFit

1 x 2 @ 170 lbs

10

Emilie
Jones

11:00 AM CrossFit

1 x 2 @ 130 lbs

10

Jasmine
Nivens

9:00 AM CrossFit

1 x 2 @ 120 lbs

10

Jennifer
Rosa

9:00 AM CrossFit

1 x 2 @ 85 lbs

10

Rachel
Hedrick

11:00 AM CrossFit

1 x 2 @ 230 lbs