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Components

Back Squat

Metcon

Settings

WOD

08/11/2015

CFG warm up

400m run or 500m row
10 figure 8 shoulder swings
5 inch worms

2 rounds of
10 walking lunges
10 overhead squats
10 situps
5 pullups

20 double unders

Back Squat (5x5@75-85%)

Metcon (AMRAP - Rounds and Reps)

15minute AMRAP
8 Hand Release Push Ups
12 Wall Balls (20/14)
16 Step Back Lunges (alternating)

Rx+
15minute AMRAP
12 Hand Release Push Ups
14 Wall Balls (20/14)
16 Jumping Split Squat

Mobility

Lateral Opener/Glute Smash/Olympic Wall Squat with External Rotation

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

Whiteboard:

Tuesday, August 11, 2015

Leaderboard

Men's Back Squat
Ben Brus	09/23/2016	1 x 5 @ 345 lbs
Bryan Martinez	10/19/2020	1 x 5 @ 340 lbs
Joshua Arrietta	10/19/2020	1 x 5 @ 325 lbs

Women's Back Squat
Ruby Moreno	12/03/2018	1 x 5 @ 215 lbs
Violet Montalbo	11/16/2020	1 x 5 @ 205 lbs
Renee Moronez	10/19/2020	1 x 5 @ 195 lbs

Male Athletes

1

Joseph
Musgrove

6:00 PM WOD

1 x 5 @ 345 lbs

2

Kevin
Mitchell

6:00 PM WOD

1 x 5 @ 245 lbs

3

Ian
Walters

6:00 PM WOD

1 x 5 @ 235 lbs

3

Jacob
Blasi

5:00 PM WOD

1 x 5 @ 235 lbs

4

Chris
Cervantez

5:00 AM WOD

5 x 5 @ 230 lbs

205, 205, 225, 225, 230

5

Greg
Krupka

7:00 AM WOD

1 x 5 @ 215 lbs

6

Steve
Alvarez

3:30 PM WOD

1 x 5 @ 205 lbs

7

Jesse
Lara

6:00 PM WOD

1 x 5 @ 195 lbs

8

Richard
Stone

7:00 PM WOD

5 x 5 @ 175 lbs

8

Henry
Kuo

7:00 PM WOD

1 x 5 @ 175 lbs

9

Bill
Coats

7:00 AM WOD

1 x 5 @ 145 lbs

9

Jonah
Hoye

9:00 AM WOD

1 x 5 @ 145 lbs

10

James
Torres

7:00 AM WOD

5 x 5 @ 135 lbs

11

Steve
Hoye

9:00 AM WOD

1 x 5 @ 125 lbs

Female Athletes

1

Jennifer
Barczykowski

6:00 PM WOD

1 x 5 @ 185 lbs

125, 155, 165, 175, 185

1

Katherine
Gregory

5:00 PM WOD

1 x 5 @ 185 lbs

195# for 3

2

Victoria
Adams

5:00 PM WOD

1 x 5 @ 170 lbs

3

Megan
Trent

6:00 PM WOD

1 x 5 @ 150 lbs

4

Andrea
Brycsak

5:00 PM WOD

1 x 5 @ 145 lbs

4

Jennifer
Burnette

5:00 AM WOD

1 x 5 @ 145 lbs

5

Lauren
Sakiyama

9:00 AM WOD

1 x 5 @ 143 lbs

127,127,133,133,143

6

Jen
Riley

5:00 PM WOD

1 x 5 @ 135 lbs

6

Nora
Fragoso

9:00 AM WOD

1 x 5 @ 135 lbs

7

Jean
Marie Harms

9:00 AM WOD

1 x 5 @ 130 lbs

125.125.125.125.130

8

Sabrina
Contreras

7:00 AM WOD

1 x 5 @ 125 lbs

9

Shelly
Morse

5:00 PM WOD

1 x 5 @ 120 lbs

10

Janel
Coats

6:00 PM WOD

1 x 5 @ 105 lbs

11

Erin
Conyers

5:00 AM WOD

5 x 5 @ 90 lbs

12

Gina
Wann

5:00 AM WOD

1 x 5 @ 65 lbs

13

JoAnn
Poole

5:00 AM WOD

5 x 5 @ 63 lbs

Really focusing on techniquenow. Will add more weight later

14

Katy
Munson

5:00 PM WOD

1 x 5 @ 33 lbs