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Overhead Squat

Metcon

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Workout

01/04/2016

Weightlifting

Overhead Squat (5-5-5-3-3-3)

Overhead Squat

5 @ 70%
3 @ 85-90%

**12 Minute Cut-off

Workout of the Day

Metcon (Time)

For Time

100 Double Unders
50 Deadlifts (135/95)
25 Ring Dips
12 Pistols (6 each leg)
25 Ring Dips
50 Deadlifts (135/95)
100 Sit-ups

**20 Minute Cut-off

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Whiteboard:

Monday, January 04, 2016

Male Clients

1

David
De Leon Jr.

6:45PM CrossFit

6 x 3 @ 205 lbs

2

Cameron
Reeves

6:45PM CrossFit

6 x 3 @ 195 lbs

155lb 185lb 195lb

3

kyle
lawles

5:45 AM CrossFit

6 x 3 @ 100 lbs

100 and 65

4

Nate
Stroh

5:45 AM CrossFit

3 x 3 @ 95 lbs

5x65lbs, 3x95lbs

4

Jacob
Young

5:45 PM CrossFit

2 x 3 @ 95 lbs

75(3), 95(2)

4

Keith
Phillips

8:30AM CrossFit

1 x 3 @ 85 lbs

4

Dustin
Pierce

6:45PM CrossFit

1 x 1 @ 135 lbs

Female Clients

1

Lindley
Simmons

5:45 PM CrossFit

6 x 3 @ 70 lbs

2

Kim
STROH

8:30AM CrossFit

6 x 3 @ 65 lbs

3

Brooke
Silverthorn

5:45 AM CrossFit

6 x 3 @ 55 lbs

3

Sarah
Arora

5:45 AM CrossFit

6 x 3 @ 55 lbs

4

NATALIE
LAWLES

8:30AM CrossFit

6 x 3 @ 40 lbs

5

Jenn
Reeves

6:45PM CrossFit

6 x 3 @ 30 lbs

6

Taylor
Robinson

5:45 AM CrossFit

6 x 3 @ 25 lbs

7

Katelyn
Donovan

6:45PM CrossFit

6 x 3 @ 15 lbs

8

Emily
Hunt

5:45 AM CrossFit

5 x 3 @ 75 lbs

3x3 at 90

8

Sydney
Berg

5:45 PM CrossFit

3 x 3 @ 75 lbs

3x5 65lbs

8

Breanna
Spicer

5:45 AM CrossFit

2 x 3 @ 105 lbs

8

Tracy
May

8:30AM CrossFit

2 x 3 @ 0 lbs

8

Jacqui
Morrow

5:45 PM CrossFit

1 x 3 @ 70 lbs