Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Paused Front Squat

Metcon

Settings

Workout

08/27/2019

Warm-up

4x :30/:30 Row

Banded Monster Walk x 10 each direction
GHD/AbMat Sit-ups x 20
Russian KB Swings x 20
Cossack Squats x 30 (15each leg)

Weightlifting

Paused Front Squat (EMOM 10)

Every minute on the minute x 10 (10 minutes)
Tempo Front Squat x 1 rep @ 32X1

Build over the course of 10 sets to today’s 1-RM. Show control in the 3-second descent, pause for 2-seconds in the bottom position and explode straight up – no bounce out of the bottom.

Metcon

Metcon (Time)

800 M. Row
40 Toes-to-Bar
20 Hang Squat Snatch (95/65)

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

Whiteboard:

Tuesday, August 27, 2019

Leaderboard

Men's Paused Front Squat
Michael Loring	03/20/2018	1 x 1 @ 275 lbs
Judd Kindel	05/29/2018	1 x 1 @ 255 lbs
Bidal Guevara	03/20/2018	1 x 1 @ 255 lbs

Women's Paused Front Squat
Shalynn Loring	03/20/2018	1 x 1 @ 195 lbs
Private	08/27/2019	1 x 1 @ 175 lbs
Amber Lambertz	05/29/2018	1 x 1 @ 175 lbs

Male Clients

1

Michael
Loring

5:00PM CrossFit

1 x 1 @ 260 lbs

2

Judd
Kindel

5:00PM CrossFit

1 x 1 @ 255 lbs

3

PJ
Kearn

6:00PM CrossFit

1 x 1 @ 215 lbs

4

Chris
Mondero

Remote Athlete

1 x 1 @ 175 lbs

5

Jay
Lowell

5:00PM CrossFit

1 x 1 @ 150 lbs

Female Clients

1

Private

5:15AM CrossFit

1 x 1 @ 175 lbs

2

Jenn
Mears

Remote Athlete

1 x 1 @ 155 lbs

3

Cierra
Mondero

Remote Athlete

1 x 1 @ 150 lbs

Ran out of correct weights

4

Monteene
Carter

5:00PM CrossFit

1 x 1 @ 140 lbs

5

Mallory
Robért

5:15AM CrossFit

1 x 1 @ 125 lbs

65, 75, 85, 95, 105, 105, 115, 120, 125

6

Sara
Niehues

5:15AM CrossFit

1 x 1 @ 115 lbs

7

Amanda
Kindel

5:00PM CrossFit

1 x 1 @ 95 lbs

8

Cynthia
Atwell

5:15AM CrossFit

1 x 1 @ 75 lbs

9

Pat
Jackson-Istas

5:15AM CrossFit

1 x 1 @ 35 lbs