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Components

Back Squat

Metcon

Settings

WOD

19FEB2018

Rebekah Sillman

Warm-up

Run 2 Laps
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold

Strength & Skill

Back Squat (5 Sets of 10 Reps )

Build up to a heavy, but doable weight for all 5 sets

Metcon

Metcon (Time)

For time:
10 Thrusters
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders

Bar Weights:
Rx+ 185/125
Rx 135/95
Sc 95/65

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

Whiteboard:

Monday, February 19, 2018

Athletes:

Leaderboard

Back Squat
Brendan Wuest		5 x 10 @ 275 lbs
Justin Stein		5 x 10 @ 225 lbs
Bob Naes		5 x 10 @ 175 lbs

Athletes

1

Brendan
Wuest

9:30 AM CrossFit

5 x 10 @ 275 lbs

speed squats

2

Justin
Stein

9:30 AM CrossFit

5 x 10 @ 225 lbs

3

Bob
Naes

4:00 PM CrossFit

5 x 10 @ 175 lbs

3

Bob
Portell

4:00 PM CrossFit

5 x 10 @ 175 lbs

3

Brandon
Theisen

CrossFit: 5:00 AM

5 x 10 @ 175 lbs

4

Scott
Dougherty

6:00 AM CrossFit

5 x 10 @ 155 lbs

5

Kate
Vest

4:00 PM CrossFit

5 x 10 @ 145 lbs

6

Brandon
Gillett

9:30 AM CrossFit

5 x 10 @ 135 lbs

6

Chad
Miller

5:00 PM CrossFit

5 x 10 @ 135 lbs

6

Michael
O'Hare

CrossFit: 5:00 AM

5 x 10 @ 135 lbs

6

Teresa
Koebbe

6:00 AM CrossFit

5 x 10 @ 135 lbs

7

Becca
Street

4:00 PM CrossFit

5 x 10 @ 115 lbs

7

Sarah
Berger

CrossFit: 5:00 AM

5 x 10 @ 115 lbs

8

Caitlin
Brenner

5:00 PM CrossFit

5 x 10 @ 100 lbs

9

Alexa
Joly

9:30 AM CrossFit

5 x 10 @ 95 lbs

9

Julie
Rausenberger

9:30 AM CrossFit

5 x 10 @ 95 lbs

10

Sara
Kettle

5:00 PM CrossFit

5 x 10 @ 55 lbs

11

Linda
Boman

4:00 PM CrossFit

3 x 10 @ 75 lbs

2 x 55

11

Jonelle
Harris

4:00 PM CrossFit

1 x 10 @ 125 lbs