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Components

Front Squat

Metcon

Settings

Workout

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Warm-up

2 Rounds of:
1:00 Row or Ski
6 Goblet Squats
12 Banded Good Mornings
6 Strict DB Press (each arm)

Weightlifting

Front Squat (10x3 @ 75% of 1-RM)

Front Squat

Every minute on the minute for 10 minutes.

Metcon

Metcon (2 Rounds for time)

With a partner, alternating movements complete 6 rounds (total) for time:
12/9 Calorie Ski
9 Burpees-Over-the Bar
6 Clusters (135/95)

-Rest 3:00-

With a Partner, Complete For Time:
36/32/27 Calorie Ski
27 Synchro Burpees-Over-the Bar
18 Synchro Thrusters (135/95)

Rx+: (155/105)

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

Whiteboard:

Friday, January 07, 2022

Male Clients

1

Michael
Loring

CrossFit: 5:15 AM

10 x 3 @ 230 lbs

2

Luke
Lister

CrossFit: 5:15 AM

10 x 3 @ 195 lbs

3

Brad
Robert

CrossFit: 6:15 AM

10 x 3 @ 185 lbs

3

Chuck
Lambertz

CrossFit: 6:15 AM

10 x 3 @ 185 lbs

3

Joshua
Meyer

CrossFit: 6:15 AM

10 x 3 @ 185 lbs

3

Seth
Eubanks

CrossFit: 6:15 AM

10 x 3 @ 185 lbs

4

Jay
Lowell

CrossFit: 5:15 PM

10 x 3 @ 155 lbs

Female Clients

1

Kayla
Garst

CrossFit: 5:15 PM

10 x 3 @ 175 lbs

2

Stephanie
Shuler

CrossFit: 6:15 PM

10 x 3 @ 145 lbs

3

Amber
Lambertz

CrossFit: 5:15 AM

10 x 3 @ 135 lbs

4

Jenny
Bauer

CrossFit: 6:15 PM

10 x 3 @ 120 lbs

5

Candace
Lister

CrossFit: 5:15 AM

10 x 3 @ 115 lbs

6

Leah
Loring

CrossFit: 6:15 PM

10 x 3 @ 105 lbs

7

Alisha
Sipe

CrossFit: 5:15 AM

10 x 3 @ 85 lbs

7

Cynthia
Atwell

CrossFit: 5:15 AM

10 x 3 @ 85 lbs

8

Renata
Knox

CrossFit: 6:15 AM

10 x 3 @ 75 lbs

9

Jolene
Pfeil

CrossFit: 6:15 PM

8 x 3 @ 95 lbs

Did first 2 sets at 85 (miscalculated!)

9

Laura
Krier

CrossFit: 5:15 PM

7 x 3 @ 175 lbs

3*165