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Front Squat

Metcon

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Workout

Mon 7-30-18

1: Billy's Warm Up

3 rounds:
15 cal row
10-15 push-ups
10-15 pull-ups
30 hollow rocks

2: Front Squat (5x10)

Front Squat

Warm up to heavy set of 10. Record heaviest set of 10

3: Metcon (Time)

3 rounds

15 burpees
30 squats
45 sit-ups
200m run

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

Whiteboard:

Monday, July 30, 2018

Clients:

Male Clients

1

Bejan
Rejaian

4:30 PM WOD

1 x 10 @ 320 lbs

2

Mike
McIntosh

4:30 PM WOD

1 x 10 @ 300 lbs

185/225/260/285/300

3

Brandon
Kelly

3:30 PM WOD

1 x 10 @ 255 lbs

185-195-205-225-255

4

Jake
Johnson

4:30 PM WOD

1 x 10 @ 225 lbs

5

Toby
Tooley

5:30 PM WOD

1 x 10 @ 207 lbs

6

Sam
Weitnauer

5:30 PM WOD

1 x 10 @ 205 lbs

6

Tony
Moul

12:00 PM WOD

1 x 10 @ 205 lbs

6

Tyler
Wilson

4:30 PM WOD

1 x 10 @ 205 lbs

7

Bjoern
Bollmann

3:30 PM WOD

1 x 10 @ 195 lbs

135-195

7

Ted
TooTall

4:30 PM WOD

1 x 10 @ 195 lbs

8

Perry
DeJoode

4:30 PM WOD

5 x 10 @ 185 lbs

8

Jason
Perrizo

5:30 PM WOD

1 x 10 @ 185 lbs

8

John
Richey

3:30 Open Gym

1 x 10 @ 185 lbs

8

Michael
Toma

3:30 Open Gym

1 x 10 @ 185 lbs

9

Matt
Thompson

9:30 AM WOD

1 x 10 @ 175 lbs

95, 135, 155, 155 x 10

10

Aaron
Gerken

4:30 PM WOD

1 x 10 @ 170 lbs

11

Ryan
Wuest

12:00 PM WOD

1 x 10 @ 165 lbs

11

Shawn
Johnson

6:30 PM WOD

1 x 10 @ 165 lbs

12

Curt
Wagner

4:30 PM WOD

5 x 10 @ 155 lbs

12

Adam
Librande

6:00 AM WOD

1 x 10 @ 155 lbs

12

Ben
Morehouse

4:30 PM WOD

1 x 10 @ 155 lbs

12

Shane
Doyle

6:00 AM WOD

1 x 10 @ 155 lbs

13

John
Foley

5:30 PM WOD

1 x 10 @ 145 lbs

14

Michael
Robinson

3:30 PM WOD

1 x 10 @ 140 lbs

15

Chris
Rasmussen

6:30 PM WOD

5 x 10 @ 135 lbs

15

Dave
sWolcott

9:30 AM WOD

5 x 10 @ 135 lbs

back squat

15

Brent
Redpath

3:30 Open Gym

1 x 10 @ 135 lbs

15

Josh
Hunt

4:30 PM WOD

1 x 10 @ 135 lbs

15

Michael
George

5:30 PM WOD

1 x 10 @ 135 lbs

16

Alex
Przybylowski

6:00 AM WOD

1 x 10 @ 130 lbs

16

TIMMY

3:30 PM WOD

1 x 10 @ 130 lbs

17

Steve
Marik

5:30 PM WOD

5 x 10 @ 125 lbs

17

Bob
Rindy

4:30 PM WOD

1 x 10 @ 125 lbs

17

David
Kerns

6:00 AM WOD

1 x 10 @ 125 lbs

17

Jerod
Condit

6:00 AM WOD

1 x 10 @ 125 lbs

17

John
Harrington

6:00 AM WOD

1 x 10 @ 125 lbs

18

Frank
Wasson

3:30 Open Gym

1 x 10 @ 120 lbs

19

Dale
Mizer

6:00 AM WOD

5 x 10 @ 115 lbs

19

Nick
Williams

4:30 PM WOD

4 x 10 @ 115 lbs

1 @ 95, 4 @ 115

19

John
Graham

6:00 AM WOD

1 x 10 @ 115 lbs

19

Jose
Miranda

6:00 AM WOD

1 x 10 @ 115 lbs

19

Kenny
Crabtree

6:30 PM WOD

1 x 10 @ 115 lbs

19

Reid
Holcomb

6:00 AM WOD

1 x 10 @ 115 lbs

19

Troy
Willis

6:00 AM WOD

1 x 10 @ 115 lbs

20

David
Ludi

9:30 AM CrossFit

1 x 10 @ 105 lbs

20

Jeffrey
Lowe

6:30 PM WOD

1 x 10 @ 105 lbs

20

Jon
Erickson

9:30 AM CrossFit

1 x 10 @ 105 lbs

20

Matt
Polacek

12:00 PM WOD

1 x 10 @ 105 lbs

20

Robert
Salberg

12:00 PM WOD

1 x 10 @ 105 lbs

21

Tristan
Baker

9:30 AM CrossFit

1 x 10 @ 90 lbs

22

Bill
Berman

6:00 AM WOD

1 x 10 @ 75 lbs

22

Michael
Brown

3:30 PM WOD

1 x 10 @ 75 lbs

Female Clients

1

Andrea
Krahmer

5:30 PM WOD

1 x 10 @ 155 lbs

2

Alexis
Shimada

3:30 Open Gym

1 x 10 @ 135 lbs

2

Kristina
Perrizo

5:30 PM WOD

1 x 10 @ 135 lbs

95/105/115/125

2

Melissa
Maurer

6:00 AM WOD

1 x 10 @ 135 lbs

3

Maylea
Tooze

6:30 PM WOD

5 x 10 @ 125 lbs

3

Private

6:00 AM WOD

3 x 10 @ 125 lbs

3

Krista
Sites

5:30 PM WOD

1 x 10 @ 125 lbs

3

Nicole
Miller

4:30 PM WOD

1 x 10 @ 125 lbs

3

Veronica
Wilcox

5:00 AM WOD

1 x 10 @ 125 lbs

4

Sarah
Kelly

3:30 PM WOD

1 x 10 @ 120 lbs

95,105, 110, 115

5

Carol
Bolliger

3:30 PM WOD

2 x 10 @ 115 lbs

5

Brandi
Keady

3:30 PM WOD

1 x 10 @ 115 lbs

1x9 @125

5

Lindsay
Schramm

5:30 PM WOD

1 x 10 @ 115 lbs

5

Samantha
O'Neil

5:30 PM WOD

1 x 10 @ 115 lbs

5

Tabitha
Dean

3:30 Open Gym

1 x 10 @ 115 lbs

6

Amanda
Koonce

12:00 PM WOD

1 x 10 @ 110 lbs

65, 85, 95, 105, 110

7

Ali
Gehring

8:30 AM WOD

5 x 10 @ 105 lbs

did 7-8 sets total...but less weight

7

Mindi
Ashby

4:30 PM WOD

2 x 10 @ 105 lbs

1x10 @75, 2x10 @95

7

Colleen
Frazier

5:00 AM WOD

1 x 10 @ 105 lbs

7

Ona
Lisa Wolcott

9:30 AM WOD

1 x 10 @ 105 lbs

8

Jody
Chase

6:30 PM WOD

1 x 10 @ 95 lbs

55,65,75,85

8

Toni
Blair

5:30 PM WOD

1 x 10 @ 95 lbs

9

Monica
Petrone

5:30 PM WOD

1 x 10 @ 90 lbs

9

Susan
Taylor

5:30 PM WOD

1 x 10 @ 90 lbs

10

Josie
Blankenship

9:30 AM WOD

5 x 10 @ 85 lbs

10

Jenni
Bollmann

3:30 PM WOD

3 x 10 @ 85 lbs

10

Shawnette
Anderson

8:30 AM WOD

2 x 10 @ 85 lbs

1 x 10 @ 55, 65, 75

10

Private

6:00 AM WOD

1 x 10 @ 85 lbs

10

Private

3:30 PM WOD

1 x 10 @ 85 lbs

10

Lisa
Martin- Baker

9:30 AM CrossFit

1 x 10 @ 85 lbs

10

Theresa
Williams

3:30 Open Gym

1 x 10 @ 85 lbs

11

Cheryl
Pellegrini

6:00 AM WOD

1 x 10 @ 80 lbs

12

Aimee
Murphy

4:30 PM WOD

5 x 10 @ 75 lbs

12

Delia
Miranda

6:00 AM WOD

1 x 10 @ 75 lbs

12

Kortnie
Crabtree

6:30 PM WOD

1 x 10 @ 75 lbs

13

Kimberly
Weld

5:30 PM WOD

5 x 10 @ 65 lbs

13

Liz
Marik

5:30 PM WOD

5 x 10 @ 65 lbs

13

Jenny
Ammon

4:30 PM WOD

4 x 10 @ 65 lbs

1 set at 75

13

Brittni
Schomus

9:30 AM WOD

1 x 10 @ 65 lbs

13

Denise
P

12:00 PM WOD

1 x 10 @ 65 lbs

14

Jenn
Graham

6:00 AM WOD

3 x 10 @ 55 lbs

14

Andrea
Fugate

4:30 PM WOD

1 x 10 @ 55 lbs

worked on form did some at 75

14

Gab
Ludi

9:30 AM CrossFit

1 x 10 @ 55 lbs

15

Hayli
Librande

9:30 AM WOD

5 x 10 @ 53 lbs

16

"Fiddy"
Ramirez

9:30 AM WOD

5 x 10 @ 35 lbs

17

Janna
Curtis

5:30 PM WOD

3 x 10 @ 25 lbs

18

Sherrill
Conley

8:30 AM WOD

7 x 3 @ 55 lbs

18

Stephanie
Foley

9:30 AM WOD

2 x 7 @ 45 lbs