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Back Squat

Metcon

Settings

Workout

Monday

Warm-up

10 mins

Dynamic Warm-up

Weightlifting

20 mins

Back Squat (3x5)

Back Squat

*Add 5# to last 3x5 if all reps completed previous week
*Same weight for all 3 sets

Gymnastics

10 mins

Weighted or HR Push-ups
3x10-20 reps

Metcon

Metcon (Time)

8 Rounds
5 Thrusters (Rx+135/95)(95/65)
10 Evil Wheels

*Engage your lats and keep a tight core through evil wheels. Go only as far as you can without breaking midline.
*Can sub plank walkouts for evil wheels.

*15 min cap

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

Whiteboard:

Monday, January 04, 2016

Male Clients

1

Travis
Stutts

6:00 PM CrossFit

3 x 5 @ 315 lbs

2

Cory
McCleaf

6:00 PM CrossFit

3 x 5 @ 300 lbs

3

Casey
Smith

6:00 AM CrossFit

3 x 5 @ 275 lbs

4

Trent
Guild

5:00 PM CrossFit

3 x 5 @ 255 lbs

5

Justin
Flatt

6:00 PM CrossFit

3 x 5 @ 245 lbs

6

christopher
carroll

9:00 AM CrossFit

3 x 5 @ 225 lbs

6

Kason
Davis

5:00 PM CrossFit

3 x 5 @ 225 lbs

7

Rek
Soh

5:00 PM CrossFit

3 x 5 @ 220 lbs

8

Dan
Carley

5:00 AM CrossFit

3 x 5 @ 215 lbs

9

Jorge
Armenta

5:00 PM CrossFit

3 x 5 @ 205 lbs

10

Chad
Jenkins

11:00 AM CrossFit

3 x 5 @ 180 lbs

11

Alan
Rosero

5:00 PM CrossFit

3 x 5 @ 175 lbs

back not 100%

12

Michael
Eannone

7:00 PM CrossFit

3 x 5 @ 165 lbs

1 set 195

13

Justin
Higbee

5:00 PM CrossFit

3 x 5 @ 160 lbs

160 all sets

14

Jose
Aguayo

5:00 PM CrossFit

3 x 5 @ 155 lbs

15

Greg
DiBell

6:00 PM CrossFit

3 x 5 @ 135 lbs

15

Private

5:00 AM CrossFit

3 x 5 @ 135 lbs

15

Rich
Consiglio

11:00 AM CrossFit

3 x 5 @ 135 lbs

light

16

Jonathan
Visconti

7:00 PM CrossFit

3 x 5 @ 125 lbs

17

Private

5:00 PM CrossFit

3 x 5 @ 95 lbs

18

Brandon
Shuck

11:00 AM CrossFit

3 x 2 @ 455 lbs

18

Nick
Buerger

5:00 PM CrossFit

1 x 5 @ 235 lbs

185 205 225 235

18

Young
Kim

6:00 PM CrossFit

1 x 5 @ 195 lbs

Female Clients

1

Jackie
Cansler

6:00 PM CrossFit

3 x 5 @ 180 lbs

2

Suzanne
Smith

5:00 PM CrossFit

3 x 5 @ 160 lbs

3

Michelle
Shuck

9:00 AM CrossFit

3 x 5 @ 150 lbs

4

Emperatriz
Martinez

5:00 AM CrossFit

3 x 5 @ 135 lbs

4

Holli
Christ

6:00 AM CrossFit

3 x 5 @ 135 lbs

5

Alison
Nelson

5:00 PM CrossFit

3 x 5 @ 130 lbs

5

Cassie
Steck

11:00 AM CrossFit

3 x 5 @ 130 lbs

6

Shannon
Davis

5:00 PM CrossFit

3 x 5 @ 125 lbs

7

Carolina
Martinez

5:00 AM CrossFit

3 x 5 @ 115 lbs

8

Lisa
Hovis

5:00 PM CrossFit

3 x 5 @ 110 lbs

9

Courtney
Schuler

11:00 AM CrossFit

3 x 5 @ 105 lbs

10

Wendy
Raider

5:00 PM CrossFit

3 x 5 @ 95 lbs

light day / did squats yesterday

11

Laura
Yakamna

6:00 PM CrossFit

3 x 5 @ 93 lbs

12

Jen
MacCarthy

6:00 AM CrossFit

3 x 5 @ 85 lbs

12

Lauren
Consiglio

9:00 AM CrossFit

3 x 5 @ 85 lbs

13

Erin
Adamaitis

6:00 AM CrossFit

3 x 5 @ 80 lbs

13

Private

11:00 AM CrossFit

3 x 5 @ 80 lbs

14

Omayra
Rosa

9:00 AM CrossFit

3 x 5 @ 70 lbs

15

Cara
Stutts

6:00 PM CrossFit

3 x 5 @ 65 lbs

15

Jennifer
Rosa

9:00 AM CrossFit

3 x 5 @ 65 lbs

15

Lauren
Bryant

5:00 AM CrossFit

3 x 5 @ 65 lbs

16

Amanda
Strous

6:00 PM CrossFit

3 x 5 @ 0 lbs

goblet squats

16

Kelci
Peterson

7:00 PM CrossFit

1 x 5 @ 200 lbs

1x3 @ 200, 1x2 @ 195 & 1x4 @ 195