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Overhead Squat

Metcon

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Workout

Fri 10-12-18

1: Billy's Warm Up

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

2: Overhead Squat (20x1 building to a heavy single - 30:00)

Overhead Squat

3: Metcon (AMRAP - Rounds and Reps)

AMRAP 9:00
12 Slam ball over shoulder (50/30)
6 Burpee Box Jump Overs (20")

Basics: 30/15
Int: 40/20
Adv: as written

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

Whiteboard:

Friday, October 12, 2018

Clients:

Male Clients

1

Steve
South

12:00 PM WOD

1 x 1 @ 255 lbs

2

Casey
Craig

3:30 PM WOD

1 x 1 @ 245 lbs

2

John
Richey

4:30 PM WOD

1 x 1 @ 245 lbs

missed 275 twice

3

Mike
McIntosh

5:30 PM WOD

1 x 1 @ 240 lbs

#5 PR

4

Perry
DeJoode

4:30 PM WOD

1 x 1 @ 230 lbs

5

Michael
Toma

3:30 Open Gym

1 x 1 @ 225 lbs

6

Paul
Vasend

5:00 AM WOD

1 x 1 @ 210 lbs

7

Bjoern
Bollmann

3:30 PM WOD

1 x 1 @ 205 lbs

failed 225 2 times

8

Ryan
Wuest

3:30 PM WOD

1 x 1 @ 195 lbs

9

Michael
Robinson

12:00 PM WOD

1 x 1 @ 190 lbs

10

Aaron
Gerken

12:00 PM WOD

1 x 2 @ 185 lbs

10

Mike
Metzger

3:30 PM WOD

1 x 2 @ 185 lbs

11

Carlos
Zuniga

4:30 PM WOD

7 x 5 @ 170 lbs

back squad

11

Alex
Przybylowski

5:30 PM WOD

1 x 1 @ 170 lbs

12

Private

3:30 PM WOD

1 x 1 @ 165 lbs

12

Thanh
Vo

5:00 AM WOD

1 x 1 @ 165 lbs

13

Moses
Navarro

3:30 PM WOD

1 x 1 @ 155 lbs

14

Adam
Librande

6:00 AM WOD

1 x 1 @ 150 lbs

15

Alan
Koreiva

6:00 AM WOD

1 x 1 @ 145 lbs

16

Kasen
McGraw

12:00 PM WOD

1 x 1 @ 135 lbs

17

Shane
Doyle

6:00 AM WOD

1 x 1 @ 125 lbs

18

Michael
Keefer

6:00 AM WOD

1 x 1 @ 115 lbs

19

Bensen
Craig

3:30 PM WOD

1 x 1 @ 105 lbs

19

Chris
Rasmussen

5:30 PM WOD

1 x 1 @ 105 lbs

Did 115 2x dropped weight and worked on better form.

19

Michael
George

4:30 PM WOD

1 x 1 @ 105 lbs

20

Mark
A. Toma

5:30 PM WOD

1 x 1 @ 95 lbs

front squat

21

Dale
Mizer

6:00 AM WOD

5 x 1 @ 85 lbs

21

John
Foley

12:00 PM WOD

5 x 1 @ 85 lbs

Worked up to 85#

21

Jose
Miranda

9:30 AM WOD

1 x 1 @ 85 lbs

22

Tim
Zuk

9:30 AM CrossFit

1 x 1 @ 65 lbs

23

Reid
Holcomb

6:00 AM WOD

1 x 1 @ 45 lbs

PVC through 45 lbs bar - shoulders tight - heels coming up

24

Jonathan
Murry

6:00 AM WOD

1 x 30 @ 25 lbs

25

Troy
Willis

6:00 AM WOD

1 x 1 @ 0 lbs

front squat 155 x 4

Female Clients

1

Andrea
Krahmer

5:30 PM WOD

1 x 1 @ 195 lbs

2

Melissa
Maurer

8:30 AM WOD

1 x 1 @ 165 lbs

3

Alexis
Shimada

5:30 PM WOD

1 x 1 @ 160 lbs

4

Ali
Virtue (Pa ...

6:00 AM WOD

1 x 1 @ 145 lbs

5

Sara
Brown

4:30 PM WOD

5 x 5 @ 135 lbs

back squat

6

Heather
Leaks

5:30 PM WOD

1 x 1 @ 130 lbs

7

Toni
Blair

5:30 PM WOD

1 x 1 @ 120 lbs

8

Nicole
Miller

4:30 PM WOD

1 x 1 @ 110 lbs

8

Tabitha
Dean

4:30 PM WOD

1 x 1 @ 110 lbs

9

Michelle
Robinson

12:00 PM WOD

20 x 1 @ 105 lbs

Depth practice

10

Joyce
Kintz

9:30 AM CrossFit

1 x 1 @ 103 lbs

11

Lindsey
Angell

5:30 PM WOD

1 x 1 @ 100 lbs

12

Lynette
Hawkins

9:30 AM WOD

1 x 1 @ 95 lbs

13

Colleen
Frazier

5:00 AM WOD

1 x 1 @ 90 lbs

14

Sheri
Baker

12:00 PM WOD

15 x 1 @ 85 lbs

14

Amica
Cooke

9:30 AM WOD

1 x 1 @ 85 lbs

14

Cheryl
Pellegrini

5:00 AM WOD

1 x 1 @ 85 lbs

15

Anna
Toma

5:30 PM WOD

1 x 1 @ 80 lbs

16

Debbie
Navarro

3:30 PM WOD

1 x 1 @ 75 lbs

16

Hayli
Librande

9:30 AM WOD

1 x 1 @ 75 lbs

16

Lisa
Udland

12:00 PM WOD

1 x 1 @ 75 lbs

17

Claire
Nettleton

9:30 AM WOD

1 x 1 @ 70 lbs

18

Nikki
Nelson

9:30 AM WOD

7 x 3 @ 65 lbs

19

Courtney
Prokosch

9:30 AM CrossFit

1 x 2 @ 55 lbs

20

Dana
Toma

5:30 PM WOD

1 x 1 @ 50 lbs

20

Rachel
Toma

5:30 PM WOD

1 x 1 @ 50 lbs

21

Emily
Rue

3:30 PM WOD

1 x 1 @ 35 lbs

22

Amy
Welsh

6:00 AM WOD

1 x 1 @ 25 lbs

23

Sherrill
Conley

8:30 AM WOD

20 x 1 @ 4 lbs