Public Whiteboard

Show WOD in Full Screen

Auto Scroll Page

Components

Back Squat

Metcon

Settings

WOD

10/06/2015

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 (Singles to Max)

Metcon (AMRAP - Reps)

3 Rounds for Reps
1:00 Wall Balls (20/14)
1:00 Rest
1:00 Kettlebell Swing (53/35)
1:00 Rest

Rx+
3 Rounds for Reps
1:00 Wall Balls (20/14, 12')
1:00 Rest
1:00 Kettlebell Swing (70/53)
1:00 Rest

Mobility

Couch Stretch/Olympic Wall Squat

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

Whiteboard:

Tuesday, October 06, 2015

Leaderboard

Men's Back Squat
Ben Brus	11/28/2016	1 x 1 @ 405 lbs
Joshua Arrietta	01/08/2020	1 x 1 @ 395 lbs
Steven Vasquez	03/02/2020	1 x 1 @ 385 lbs

Women's Back Squat
Ruby Moreno	06/19/2019	1 x 1 @ 255 lbs
Violet Montalbo	12/15/2020	1 x 1 @ 245 lbs
Renee Moronez	07/15/2020	1 x 1 @ 225 lbs

Male Athletes

1

Dan
Shaffer

6:00 PM WOD

1 x 1 @ 405 lbs

2

Private

6:00 PM WOD

1 x 1 @ 365 lbs

3

Kevin
Higgins

5:00 PM WOD

1 x 1 @ 315 lbs

4

Jacob
Blasi

5:00 PM WOD

1 x 1 @ 300 lbs

5

Kevin
Emerson

3:30 PM WOD

1 x 1 @ 275 lbs

6

Richard
Stone

7:00 PM WOD

2 x 1 @ 250 lbs

7

Private

3:30 PM WOD

1 x 1 @ 245 lbs

7

Steve
Alvarez

5:00 AM WOD

1 x 1 @ 245 lbs

8

Henry
Kuo

9:00 AM WOD

1 x 1 @ 230 lbs

9

Bill
Coats

7:00 PM WOD

1 x 1 @ 225 lbs

9

Bill
Greenwell

6:00 PM WOD

1 x 1 @ 225 lbs

10

Steve
Hoye

5:00 PM WOD

1 x 1 @ 200 lbs

11

Jonathan
Gustilo

5:00 AM WOD

1 x 1 @ 185 lbs

12

Griff
(Jim) in

3:30 PM WOD

1 x 1 @ 100 lbs

13

Ian
Walters

5:00 PM WOD

1 x 1 @ 0 lbs

Female Athletes

1

Mariah
Berdin

5:00 AM WOD

1 x 1 @ 250 lbs

2

Victoria
Adams

5:00 PM WOD

1 x 1 @ 225 lbs

made 2 failed attempts at 230lbs

3

Andrea
Brycsak

5:00 PM WOD

1 x 1 @ 215 lbs

Boom!!!!

3

Jennifer
Barczykowski

6:00 PM WOD

1 x 1 @ 215 lbs

3

Katherine
Gregory

5:00 PM WOD

1 x 1 @ 215 lbs

4

Jen
Riley

5:00 PM WOD

1 x 1 @ 190 lbs

5

Megan
Trent

5:00 PM WOD

1 x 1 @ 185 lbs

5

Nora
Fragoso

5:00 AM WOD

1 x 1 @ 185 lbs

6

Ashley
Fallon

3:30 PM WOD

1 x 1 @ 180 lbs

7

Lauren
Sakiyama

9:00 AM WOD

1 x 1 @ 175 lbs

8

Jean
Marie Harms

3:30 PM WOD

1 x 1 @ 170 lbs

almost 175, next time!

8

Sabrina
Contreras

5:00 AM WOD

1 x 1 @ 170 lbs

9

Maya
Sprinsock

5:00 PM WOD

1 x 1 @ 165 lbs

10

Becca
Butler

5:00 PM WOD

1 x 1 @ 155 lbs

11

Carla
Vivar

5:00 AM WOD

1 x 1 @ 145 lbs

12

Jessica
Stone

7:00 PM WOD

1 x 1 @ 140 lbs

12

Karley
LeQuia

5:00 PM WOD

1 x 1 @ 140 lbs

13

ashleigh
stenwall

5:00 PM WOD

1 x 1 @ 135 lbs

14

Tatiana
Celebertti

9:00 AM WOD

1 x 1 @ 133 lbs

15

Janel
Coats

7:00 PM WOD

1 x 1 @ 125 lbs

15

Private

5:00 AM WOD

1 x 1 @ 125 lbs

16

Andrea
Morales

5:00 AM WOD

1 x 1 @ 115 lbs

17

Hanna
Hoye

5:00 PM WOD

1 x 1 @ 110 lbs

18

Angelica
Virgen

5:00 AM WOD

1 x 1 @ 105 lbs

19

Katy
Munson

5:00 PM WOD

1 x 1 @ 100 lbs

19

Patti
Griffin

3:30 PM WOD

1 x 1 @ 100 lbs

20

Desiree
Morse

3:30 PM WOD

1 x 1 @ 55 lbs

21

Gina
Wann

5:00 AM WOD

1 x 1 @ 0 lbs

No squats :(