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Box Squats
Ryan
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CrossFit Praus
Program
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Date
Workout
09/05/2018 - Wednesday's WOD - CrossFit Praus
Class
(All)
CrossFit: 6:00 AM
CrossFit: 7:00 AM
CrossFit: 9:30 AM
CrossFit: 12:00 PM
CrossFit: 4:30 PM
CrossFit: 5:30 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
18 (9/9)
Workout
09/05/2018 - Wednesday's WOD
4 Rounds:
10 Lunges with a twist
8 Over head squats with PVC
6 Windmills
4 Strict pull ups
2 Strict dips
Box Squats (5 x 5 @ 65-75%)
We will be back squatting to a box that is below parallel. Partner with someone so you have a spotter, no bailing!!
You will shoot for 65-75% of your back squat 1RM. But this is a different movement, if you don't make it to those percentages that is o.k. work on technique, this is a new movement for a lot of people.
Ryan (Time)
Five rounds for time:
7 Muscle-ups
21 Burpees
Each burpee terminates with a jump one foot above max standing reach.
In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.
To learn more about Ryan
click here
Metcon (No Measure)
Cash Out
5 x Max L Sits
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 05, 2018
Leaderboard
Men's Box Squats
No male leaders to show...
Women's Box Squats
Misty Wallin
09/05/2018
5 x 5 @ 175 lbs
Male Clients
1
Tim
Fulton
CrossFit: 6:00 AM
5 x 5 @ 255 lbs
2
Ilia
Anguelov
CrossFit: 12:00 PM
5 x 5 @ 225 lbs
2
Keith
Bock
CrossFit: 7:00 AM
5 x 5 @ 225 lbs
2
Rob
Warstler
CrossFit: 6:00 AM
5 x 5 @ 225 lbs
3 + 13
2
Ryan
Singerman
CrossFit: 6:00 AM
5 x 5 @ 225 lbs
3
Logan
Husted
CrossFit: 9:30 AM
5 x 5 @ 185 lbs
3
Randy
Kilbourne
CrossFit: 12:00 PM
5 x 5 @ 185 lbs
4
Chris
Albertin
CrossFit: 4:30 PM
4 x 5 @ 225 lbs
1@ 205
4
Edward
Garcia
CrossFit: 6:00 AM
1 x 5 @ 275 lbs
Female Clients
1
Misty
Wallin
CrossFit: 6:00 AM
5 x 5 @ 175 lbs
2
Amanda
Benz
CrossFit: 4:30 PM
5 x 5 @ 125 lbs
65%
3
Paula
Mamani
CrossFit: 7:00 AM
5 x 5 @ 120 lbs
5@85#; 5@105; 3X5@120#
4
Private
CrossFit: 9:30 AM
5 x 5 @ 105 lbs
5
Kesha
Fulton
CrossFit: 6:00 AM
5 x 5 @ 90 lbs
6
Cat
(Carrie) H ...
CrossFit: 6:00 AM
5 x 5 @ 85 lbs
7
Private
CrossFit: 12:00 PM
5 x 5 @ 75 lbs
8
Kelci
Burnham
CrossFit: 12:00 PM
5 x 5 @ 65 lbs
9
Private
CrossFit: 12:00 PM
5 x 5 @ 0 lbs
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