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Front Squat

"AWW C'MON KAREN!"

Settings

WOD

Wednesday

Warm-up

2 ROUNDS
10 Bootstrappers
10 Alt Groiners
10 Empty BB Kang Squats

Into…

3 ROUNDS
25ft Karaoke R
25ft Karaoke L
25ft Side Shuffle R
25ft Side Shuffle L
10 Jumping Squats
10 Wall Ball Push Press to Target

Strength

Front Squat (1x5)

ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Front Squat

(Score is Weight)

Workout

"AWW C'MON KAREN!" (Time)

FOR TIME
150 Wall Balls (20/14)|(14/10)*

*Every minute including 0:00, perform 50’ Shuttle Run. 25’ out, 25’ back.

(Score is Time)

Optional Cool Down

FOR RECOVERY
2:00 Light Row or Bike
4:00 Foam Roll Quads
2:00 Saddle Stretch

(No Measure)

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

Whiteboard:

Wednesday, October 28, 2020

Leaderboard

Men's Front Squat
Coach Eric Ortiz	08/11/2019	1 x 5 @ 275 lbs
Coach Thiago Lima	06/01/2020	1 x 5 @ 275 lbs
Rail Road Jonny	10/28/2020	1 x 5 @ 275 lbs

Women's Front Squat
Coach Camille Capeles	10/28/2020	1 x 5 @ 195 lbs
Amber Santos	10/28/2020	1 x 5 @ 175 lbs
Tatiani Pires	10/28/2020	1 x 5 @ 167 lbs

Male Athletes

1

Rail Road
Jonny

5:00 PM CrossFit

1 x 5 @ 275 lbs

2

Irvin
Pena

5:00 PM CrossFit

1 x 5 @ 265 lbs

3

Coach Daniel
Maldonado

5:00 PM CrossFit

1 x 5 @ 245 lbs

3

Coach Elvis
Lara

7:10 AM CrossFit

1 x 5 @ 245 lbs

4

Private

5:00 PM CrossFit

1 x 5 @ 225 lbs

5

John
Kunkle

5:00 PM CrossFit

1 x 5 @ 215 lbs

6

Antonio
Rodriguez

7:10 AM CrossFit

1 x 5 @ 205 lbs

6

dequane
stobbs

9:00 AM CrossFit

1 x 5 @ 205 lbs

6

Josean
Ramos

6:00 AM CrossFit

1 x 5 @ 205 lbs

7

Kanesh
Patel

5:00 PM CrossFit

1 x 5 @ 185 lbs

7

Miguel
Bolanos

7:10 AM CrossFit

1 x 5 @ 185 lbs

8

Gabriel
Rodriguez

6:10 PM CrossFit

1 x 5 @ 155 lbs

8

paulo
vaz

6:00 AM CrossFit

1 x 5 @ 155 lbs

9

Alex
Reyes

9:00 AM CrossFit

1 x 5 @ 135 lbs

10

Phillip
Duong

6:10 PM CrossFit

1 x 5 @ 125 lbs

11

Daniel
Rodriguez

6:00 AM CrossFit

1 x 5 @ 110 lbs

12

Kinzoe
Scott

9:00 AM CrossFit

1 x 5 @ 50 lbs

Female Athletes

1

Coach Camille
Capeles

6:10 PM CrossFit

1 x 5 @ 195 lbs

2

Amber
Santos

9:00 AM CrossFit

1 x 5 @ 175 lbs

3

Tatiani
Pires

7:20 PM CrossFit

1 x 5 @ 167 lbs

4

Coach Melisa
Riera

6:00 AM CrossFit

1 x 5 @ 145 lbs

4

Irihuska
Morales

6:00 AM CrossFit

1 x 5 @ 145 lbs

4

victoria
Sherman

7:10 AM CrossFit

1 x 5 @ 145 lbs

5

Private

6:10 PM CrossFit

1 x 5 @ 140 lbs

6

Shearly
Younes

7:10 AM CrossFit

1 x 5 @ 120 lbs

7

Pauline
Maldonado

6:10 PM CrossFit

1 x 5 @ 115 lbs

8

Arij
Abid

6:10 PM CrossFit

1 x 5 @ 105 lbs

8

Winny
Tallini

9:00 AM CrossFit

1 x 5 @ 105 lbs

9

Josievette
Cruz

6:10 PM CrossFit

1 x 5 @ 100 lbs

10

Raquel
Sousa

7:10 AM CrossFit

1 x 5 @ 95 lbs

11

Briamna
Zabala

7:10 AM CrossFit

1 x 5 @ 85 lbs

12

Carmen
Linares

7:10 AM CrossFit

1 x 5 @ 75 lbs

12

Elizabeth
Toribio

7:10 AM CrossFit

1 x 5 @ 75 lbs

12

Jayleen
Arias

5:00 PM CrossFit

1 x 5 @ 75 lbs

12

Margarita
Pedraza

5:00 PM CrossFit

1 x 5 @ 75 lbs

13

Aline
Barbosa

6:10 PM CrossFit

1 x 5 @ 65 lbs

13

Gandra
Thomas

6:10 PM CrossFit

1 x 5 @ 65 lbs

13

Gulnora
Atakhanova

6:10 PM CrossFit

1 x 5 @ 65 lbs

14

thais
lima

7:10 AM CrossFit

1 x 5 @ 55 lbs

15

Nataly
Montealegre

6:10 PM CrossFit

1 x 5 @ 30 lbs

15

Vianelly
Ceron

6:00 AM CrossFit

1 x 5 @ 30 lbs

16

Mary
Schockling

6:10 PM CrossFit

1 x 4 @ 165 lbs