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Front Squat

Snow White

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Workout

11/9/15 WOD

Front Squat (1x5@80%; 1x5@85%; 1x3@90%)

Front Squat

Snow White (AMRAP - Rounds and Reps)

EMOM as long as possible

11 burpees
7 pull ups (C2B Rx+; 3 ring MU Rx++)

*Minimum 8 rounds (if you can't complete 8, it becomes 8 rounds for time or scale back volume to keep the pace high and under 1 min; scaling example: 7 burpees/5 pull ups)

**Score rounds + and extra reps Put time in notes if 8 rounds weren't completed on minute)

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

Whiteboard:

Monday, November 09, 2015

Male Clients

1

Mike
Collette

9:00 AM

1 x 3 @ 345 lbs

305/325/345

2

Chris
Jacques

5:30 PM

1 x 3 @ 290 lbs

3

G-Man
St. Onge

5:30 PM

1 x 3 @ 275 lbs

4

Nick
Capman

4:30 PM

1 x 3 @ 265 lbs

5

Ryan
Wallace

12:00 PM

1 x 3 @ 255 lbs

6

Sabino
Lagattolla

4:30 PM

1 x 3 @ 250 lbs

7

David
Winchester

5:00 AM

1 x 3 @ 245 lbs

7

Ryan
Blake

6:30 PM

1 x 3 @ 245 lbs

185/5 225/5 270/1

8

Bill
Arneth

7:00 AM

1 x 3 @ 235 lbs

8

Bill
Cooper

7:00 AM

1 x 3 @ 235 lbs

205,225,235

8

Marc
Mespelli

7:00 AM

1 x 3 @ 235 lbs

8

Matthew
Lape

5:00 AM

1 x 3 @ 235 lbs

90%......accidentally did 1x3 @80%...should have done 5

9

Ken
Lysik

12:00 PM

1 x 3 @ 230 lbs

205,215,225,230

10

Kevin Cruz
l

OPEN GYM

1 x 3 @ 225 lbs

Viva Las Vegas

11

Keivan
Russo

4:30 PM

1 x 3 @ 220 lbs

195/210 x 5

11

Maurice
Richard

4:30 PM

1 x 3 @ 220 lbs

195,210,220

12

Brendan
Sheehan

6:00 AM

1 x 3 @ 205 lbs

185/195/205

12

Eric
Rogers

5:30 PM

1 x 3 @ 205 lbs

12

George
Horta III

12:00 PM

1 x 3 @ 205 lbs

185,190,205

12

John
Bruce

5:30 PM

1 x 3 @ 205 lbs

Form could be better

12

Mike
Mahan

4:30 PM

1 x 3 @ 205 lbs

13

Kyle
Nolan

6:00 AM

1 x 3 @ 195 lbs

14

Chris
Derwin

5:30 PM

1 x 3 @ 190 lbs

15

Chris
Hurley

6:00 AM

1 x 3 @ 185 lbs

155/175

15

george
burdick

3:30 PM

1 x 3 @ 185 lbs

15

Tim
Welch

4:30 PM

1 x 3 @ 185 lbs

16

Jasmin
Bertovic

6:00 AM

1 x 3 @ 175 lbs

feeling tired

16

Nikhil
Sethi

5:00 AM

1 x 3 @ 175 lbs

5@155, 5@165, 5@175

16

Scott
Cleversey

5:00 AM

1 x 3 @ 175 lbs

165/175/185 (1)

17

Chris
Gudejko

4:30 PM

1 x 3 @ 165 lbs

17

Jung
Ji

5:30 PM

1 x 3 @ 165 lbs

18

Scott
Sinclair

10:00 AM

1 x 3 @ 160 lbs

19

David
Nute

5:00 AM

1 x 3 @ 145 lbs

19

Michael
Williamson

7:30 PM

1 x 3 @ 145 lbs

20

DJ
Gangan

9:00 AM

3 x 3 @ 125 lbs

last rep was horribly hard. careful

20

James
Sommerville

6:30 PM

1 x 5 @ 125 lbs

21

Himanshu
Minocha

4:30 PM

1 x 3 @ 115 lbs

22

Paul
Kafig

4:30 PM

1 x 5 @ 75 lbs

23

Rick
Smith

5:00 AM

1 x 2 @ 205 lbs

5@185, 4@195, 2@205

Female Clients

1

Heather
YoYo

5:00 AM

1 x 3 @ 210 lbs

185, 200

2

Bethany
Farrar

4:30 PM

1 x 3 @ 200 lbs

3

Lisa
Zancewicz

5:00 AM

1 x 3 @ 195 lbs

4

Carissa
Couture

5:00 AM

1 x 3 @ 185 lbs

4

Helene
Desjardins

3:30 PM

1 x 3 @ 185 lbs

155 (5), 175(5), 185 (3), failed 190

5

Kelly
Sommerville

4:30 PM

1 x 3 @ 170 lbs

6

Amy
Allard

6:30 PM

1 x 3 @ 160 lbs

6

Bonnie
Santiago

4:30 PM

1 x 3 @ 160 lbs

7

Curran
Leahy

5:00 AM

1 x 3 @ 155 lbs

8

Danielle
Ward

4:30 PM

1 x 3 @ 145 lbs

8

Liz
Mason

6:00 AM

1 x 3 @ 145 lbs

125, 130

8

Liz
Nasser

9:00 AM

1 x 3 @ 145 lbs

125 135

8

Pam
Riddle

5:00 AM

1 x 3 @ 145 lbs

9

Nicki
Rohloff

12:00 PM

1 x 3 @ 140 lbs

10

Aniella
Neiva

5:30 PM

1 x 3 @ 135 lbs

90 %

11

Annie
Powell

6:00 AM

1 x 3 @ 130 lbs

12

Cathy
Milligan

7:00 AM

1 x 3 @ 125 lbs

105x5, 115x5, 125x4

12

Kim
Cooper

9:00 AM

1 x 3 @ 125 lbs

12

Marissa
Papazian

3:30 PM

1 x 3 @ 125 lbs

12

Nicole
D'Alessandro

6:00 AM

1 x 3 @ 125 lbs

13

Carrie
Dangelo

6:00 AM

1 x 3 @ 120 lbs

13

Lily
Johnson

10:00 AM

1 x 3 @ 120 lbs

105, 110, 120

13

Wendy
Li

12:00 PM

1 x 3 @ 120 lbs

14

Peg
Kinsman

4:30 PM

1 x 5 @ 115 lbs

14

Julie
Squires

9:00 AM

1 x 3 @ 115 lbs

14

Maria
Maynard

5:00 AM

1 x 3 @ 115 lbs

14

nicole
jacobs

9:00 AM

1 x 3 @ 115 lbs

15

Marybeth
Ashton

3:30 PM

1 x 3 @ 110 lbs

15

Roma
Siemen

12:00 PM

1 x 3 @ 110 lbs

5 x 100, 5x 105

16

Cristina
Mendoza

7:00 AM

1 x 3 @ 105 lbs

16

Krist
Dhima

12:00 PM

1 x 3 @ 105 lbs

16

Lamia
Hillerstrom

7:00 AM

1 x 3 @ 105 lbs

17

leslie
mccarthy

5:00 AM

1 x 3 @ 100 lbs

90 95 100

17

Ritu
Minocha

10:00 AM

1 x 3 @ 100 lbs

18

Kimberly
Hippeli

4:30 PM

1 x 3 @ 95 lbs

18

Melanie
Corcoran

9:00 AM

1 x 3 @ 95 lbs

85, 90, 95

19

Tracy
Grady

7:30 PM

1 x 3 @ 92 lbs

20

Rebecca
Welch

6:00 AM

1 x 3 @ 90 lbs

21

Aleks
Pond

5:30 PM

1 x 6 @ 85 lbs

21

Karen
Smith

9:00 AM

1 x 3 @ 85 lbs

21

Marie
Mahan

4:30 PM

1 x 3 @ 85 lbs

21

Nicole
St.Pierre

8:00 AM

1 x 3 @ 85 lbs

22

Vangie
Cleversey

3:30 PM

1 x 5 @ 75 lbs

Only did one 80lbs

22

Priya
Nute

5:00 AM

1 x 3 @ 75 lbs

3 x 3 at 75lbs

23

Teresa
Guzman

6:30 PM

1 x 3 @ 65 lbs

24

Jackie
Donadio

4:30 PM

1 x 3 @ 60 lbs

25

Anne
OBrien

7:00 AM

1 x 3 @ 55 lbs