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Components

Back Squat

Metcon

Settings

WOD

11/19/2015

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 (5x5@75-85%)

Metcon (Time)

4 Rounds for Time
10 Pistols
20 Sit Ups
400m Run

Rx+
4 Rounds for Time
20 Pistols
20 GHD Sit Ups
400m Run

Mobility

Plantar Smash/RC Squat

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Whiteboard:

Thursday, November 19, 2015

Leaderboard

Men's Back Squat
Ben Brus	09/23/2016	1 x 5 @ 345 lbs
Bryan Martinez	10/19/2020	1 x 5 @ 340 lbs
Joshua Arrietta	10/19/2020	1 x 5 @ 325 lbs

Women's Back Squat
Ruby Moreno	12/03/2018	1 x 5 @ 215 lbs
Violet Montalbo	11/16/2020	1 x 5 @ 205 lbs
Renee Moronez	10/19/2020	1 x 5 @ 195 lbs

Male Athletes

1

Chris
Cervantez

5:00 AM WOD

5 x 5 @ 235 lbs

215, 235, 235, 235, 235

2

Private

7:00 PM WOD

1 x 5 @ 205 lbs

3

Henry
Kuo

7:00 AM WOD

1 x 5 @ 195 lbs

3

Tyler
White

3:30 PM WOD

1 x 5 @ 195 lbs

4

Jonathan
Gustilo

5:00 AM WOD

5 x 5 @ 190 lbs

5

Jacob
Blasi

6:00 PM WOD

1 x 5 @ 185 lbs

6

Steve
Hoye

3:30 PM WOD

1 x 5 @ 155 lbs

7

Marc
Bauer

9:00 AM WOD

5 x 3 @ 255 lbs

Female Athletes

1

Nora
Fragoso

9:00 AM WOD

1 x 5 @ 145 lbs

2

Jean
Marie Harms

3:30 PM WOD

5 x 5 @ 135 lbs

2

Karen
Victorine

6:00 PM WOD

1 x 5 @ 135 lbs

3

Becca
Butler

5:00 PM WOD

1 x 5 @ 115 lbs

3

Marty
Rodriguez

5:00 PM WOD

1 x 5 @ 115 lbs

4

Karley
LeQuia

3:30 PM WOD

5 x 5 @ 105 lbs

85.95

5

Private

6:00 PM WOD

1 x 5 @ 100 lbs

6

Hanna
Hoye

3:30 PM WOD

2 x 5 @ 95 lbs

7

Katy
Munson

3:30 PM WOD

1 x 5 @ 55 lbs

8

Gina
Wann

5:00 AM WOD

1 x 5 @ 0 lbs

2x 105# split squat