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Back Squat

Metcon

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Workout

Fri 8-31-18

1: General Warm Up 2

D&B High Knees
10 Squats
D&B Butt Kickers
10 Lunges
D&B Bear Crawl
10 Push Ups
D&B Side Shuffle
10 Good Mornings
Arm and Shoulder Rotations
Banded Arm/Lat stretch from the rig
20 Band pass throughs & pull aparts

2: Back Squat (3x8)

Back Squat

Three rounds of:

A. Back Squat x 8 reps

B. Single-Leg Glute Bridge x 10 reps each leg
https://youtu.be/yFNjwkUNIao

C. Hollow Body Roll to Superman x 6 rolls each way
https://youtu.be/_1LXu5T8AO4

3: Metcon (AMRAP - Rounds and Reps)

AMRAP 14:00
6 Strict Pull Ups
12 Lunges (with 20/14 med ball)
Run 100m (with med ball)

Basic Level: No med ball. 6 inverted rows or seated pull ups.
Int Level: 6 pull ups with band or kipping. Scale med ball as needed.
Adv Level: As written

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

Whiteboard:

Friday, August 31, 2018

Clients:

Male Clients

1

Brandon
Kelly

3:30 PM WOD

3 x 8 @ 305 lbs

Home gym Sunday

2

Mike
McIntosh

5:30 PM WOD

3 x 8 @ 285 lbs

3

Billy
Montgomery

5:00 AM WOD

3 x 8 @ 245 lbs

3

Perry
DeJoode

3:30 Open Gym

3 x 8 @ 245 lbs

4

Aaron
Gerken

4:30 PM WOD

3 x 8 @ 225 lbs

4

Jake
Johnson

4:30 PM WOD

3 x 8 @ 225 lbs

4

Jason
Perrizo

6:30 PM WOD

3 x 8 @ 225 lbs

4

Sam
Weitnauer

4:30 PM WOD

3 x 8 @ 225 lbs

5

Matt
Thompson

9:30 AM WOD

3 x 8 @ 205 lbs

5

Thanh
Vo

5:00 AM WOD

3 x 8 @ 205 lbs

6

Collin
Kayser

5:30 PM WOD

3 x 8 @ 195 lbs

7

Kasen
McGraw

12:00 PM WOD

3 x 8 @ 185 lbs

7

Kody
Sporseen

9:30 AM CrossFit

3 x 8 @ 185 lbs

7

Kristopher
Elliott

5:30 PM WOD

3 x 8 @ 185 lbs

7

Ryan
Wuest

12:00 PM WOD

3 x 8 @ 185 lbs

7

Troy
Willis

6:00 AM WOD

3 x 8 @ 185 lbs

1 sec pause at bottom

8

Adam
Librande

6:00 AM WOD

3 x 8 @ 165 lbs

8

Casey
Craig

3:30 PM WOD

3 x 8 @ 165 lbs

OHS

8

Chris
Rasmussen

5:30 PM WOD

3 x 8 @ 165 lbs

8

Shane
Doyle

6:00 AM WOD

3 x 8 @ 165 lbs

9

Dale
Mizer

6:00 AM WOD

3 x 8 @ 155 lbs

9

Matt
Polacek

12:00 PM WOD

3 x 8 @ 155 lbs

10

Bensen
Craig

3:30 PM WOD

3 x 8 @ 135 lbs

10

Michael
George

5:30 PM WOD

3 x 8 @ 135 lbs

10

Reid
Holcomb

5:00 AM WOD

3 x 8 @ 135 lbs

last set of super mans and hollow didn't use arm

10

Tom
Dalke

4:30 PM WOD

3 x 8 @ 135 lbs

11

Finlay
Riehl

12:00 PM WOD

3 x 8 @ 110 lbs

12

Bill
Berman

6:00 AM WOD

3 x 8 @ 105 lbs

13

Robert
Salberg

5:30 PM WOD

3 x 8 @ 95 lbs

13

Tim
Zuk

6:00 AM WOD

3 x 8 @ 95 lbs

14

Mark
A. Toma

5:30 PM WOD

3 x 8 @ 75 lbs

14

Sawyer
Mizer

6:00 AM WOD

3 x 8 @ 75 lbs

15

Keith
Sekishiro

6:00 AM WOD

1 x 8 @ 165 lbs

15

TIMMY

12:00 PM WOD

1 x 8 @ 160 lbs

Female Clients

1

Alexis
Shimada

12:00 PM WOD

3 x 8 @ 165 lbs

2

Heather
Leaks

5:30 PM WOD

3 x 8 @ 155 lbs

3

Kristina
Perrizo

4:30 PM WOD

3 x 8 @ 145 lbs

4

Krista
Rogue

9:30 AM WOD

3 x 8 @ 135 lbs

4

Olivia
Dias

6:00 AM WOD

3 x 8 @ 135 lbs

5

Colleen
Frazier

5:00 AM WOD

3 x 8 @ 115 lbs

5

Private

6:00 AM WOD

3 x 8 @ 115 lbs

5

Joyce
Kintz

12:00 PM WOD

3 x 8 @ 115 lbs

5

KIRA
DACZEWITZ

5:00 AM WOD

3 x 8 @ 115 lbs

front squat

6

Amica
Cooke

9:30 AM WOD

3 x 8 @ 105 lbs

6

Jessica
Warburton

6:30 PM WOD

3 x 8 @ 105 lbs

7

Private

12:00 PM WOD

3 x 8 @ 100 lbs

7

Theresa
Williams

9:30 AM CrossFit

3 x 8 @ 100 lbs

8

Delia
Miranda

9:30 AM WOD

3 x 8 @ 95 lbs

8

Denise
P

12:00 PM WOD

3 x 8 @ 95 lbs

9

Amy
Welsh

5:00 AM WOD

3 x 8 @ 85 lbs

9

Cheryl
Pellegrini

5:00 AM WOD

3 x 8 @ 85 lbs

9

Courtney
Prokosch

5:00 AM WOD

3 x 8 @ 85 lbs

10

Toni
Aldana

6:00 AM WOD

3 x 8 @ 70 lbs

11

Brittni
Schomus

9:30 AM WOD

3 x 8 @ 65 lbs

11

Gab
Ludi

9:30 AM CrossFit

3 x 8 @ 65 lbs

11

Lisa
Nair

6:00 AM WOD

3 x 8 @ 65 lbs

12

Dana
Toma

5:30 PM WOD

3 x 8 @ 35 lbs

13

Melissa
Maurer

12:00 PM WOD

2 x 8 @ 175 lbs

1x8 at 195