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Back Squat

Metcon

Metcon

Metcon

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Workout

FRIDAY 9.2.16

Warm-up

Frog Pose 3:00
Floss Hips
2 Steady Rounds
20 Calorie Row
20 Russian KB Swings

1: Back Squat (3X3)

Back Squat

*90% of 1RM

MC: Metcon (Time)

5 Rounds for Time:
20 Push Ups
100ft Walking Lunge Steps

EC: Metcon (AMRAP - Reps)

COMPETITORS EXTRA CREDIT #1
“Air Squats” with a vest
Every other minute for 4 rounds
25 Squats

*Vest needs to be heavy enough to make all rounds hurt, but light enough to keep speed the same each round. Choose wisely.

EC2: Metcon (AMRAP - Reps)

Glute Ham Raise
4 Sets to Failure
20 Rep Cap Per Set

*Rest 2-3 minutes

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

Whiteboard:

Friday, September 02, 2016

Male Clients

1

Ryan
Vanvoorhis

6:30 PM CrossFit

3 x 3 @ 365 lbs

2

Reece
Cochran

4:30 PM CrossFit

3 x 3 @ 255 lbs

2

Ryan
Collette

4:30 PM CrossFit

3 x 3 @ 255 lbs

3

phillip
costas

9:30 AM CrossFit

3 x 3 @ 235 lbs

4

jaime
gaytan

6:30 PM CrossFit

3 x 3 @ 225 lbs

5

Ryan
McKeel

12:00 PM CrossFit

3 x 3 @ 205 lbs

Female Clients

1

Shala
Giardini

12:00 PM CrossFit

3 x 3 @ 225 lbs

1

simone
kalhorn

6:00 AM CrossFit

3 x 3 @ 225 lbs

2

Ellie
Carter

12:00 PM CrossFit

3 x 3 @ 180 lbs

1x3 @ 80% 1x3 @ 85% 1x3 @ 90%

3

Jenna
Daley

6:00 AM CrossFit

4 x 3 @ 155 lbs

4

Private

4:30 PM CrossFit

3 x 3 @ 145 lbs

4

Charlie
Brown

4:30 PM CrossFit

3 x 3 @ 145 lbs

5

Pilar
Perez

12:00 PM CrossFit

3 x 3 @ 125 lbs

6

Tessa
Khan

9:30 AM CrossFit

3 x 3 @ 115 lbs

7

Sarah
Massena

12:00 PM CrossFit

3 x 3 @ 95 lbs