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Components

Front Squat

Metcon

Metcon

Settings

Workout

Fri

Skill

A: Front Squat (12 min practice - to a box)

Front Squat

Focus is proper depth , good thorascic extension , and upright torso

Main WOD

A: Metcon (Time)

21-15-9 of
HRPU
Front squats 115/75
CAP - 6 min

Rx+ - 155/105

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 6 of
6 HSPU
1 legless rope climb 15/12'

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

Whiteboard:

Friday, January 06, 2017

Male Clients

1

Zachary
Grosshandler

5: 30 AM CrossFit

1 x 5 @ 245 lbs

95, 135, 165, 185, 215, 245

2

David
Fisher

5: 30 AM CrossFit

2 x 5 @ 225 lbs

3

HP
Park

4:30 PM CrossFit

1 x 5 @ 185 lbs

3

Jason
Martin

4:30 PM CrossFit

1 x 3 @ 185 lbs

3

Mathew
Warren

5: 30 AM CrossFit

1 x 3 @ 185 lbs

4

Adam
Michaud

6:30 AM CrossFit

1 x 5 @ 165 lbs

4

Scott
Boss

6:30 AM CrossFit

1 x 3 @ 165 lbs

5

Private

4:30 PM CrossFit

1 x 3 @ 155 lbs

5

Rob
D'Angelo

4:30 PM CrossFit

1 x 3 @ 155 lbs

95, 115, 135, 155

6

Private

11:30 AM CrossFit

1 x 3 @ 135 lbs

6

Fred
Peterson

11:30 AM CrossFit

1 x 3 @ 135 lbs

6

Joe
McCoy

5: 30 AM CrossFit

1 x 3 @ 135 lbs

7

Chris
Pearcey

6:30 AM CrossFit

1 x 3 @ 125 lbs

Tweaked left knee yesterday. Warmed up, didn't feel great

7

Jay
Davis

6:30 AM CrossFit

1 x 3 @ 125 lbs

8

Aaron
Johnston

8:45 AM CrossFit

1 x 3 @ 0 lbs

8

Private

5: 30 AM CrossFit

1 x 2 @ 155 lbs

Female Clients

1

Rana
Schnaubelt

4:30 PM CrossFit

1 x 3 @ 145 lbs

2

Colleen
Beatty

5:30 PM CrossFit

1 x 5 @ 105 lbs

2

Kayt
Gooding

5:30 PM CrossFit

1 x 5 @ 105 lbs

3

Tracie
Miller

6:30 AM CrossFit

2 x 6 @ 85 lbs

3

Su
Sparhawk

6:30 AM CrossFit

2 x 5 @ 85 lbs

4

Anu
Balu

6:30 AM CrossFit

2 x 10 @ 75 lbs

5

Chelsea
Kilway

5: 30 AM CrossFit

4 x 5 @ 65 lbs

6

Teresa
Morescalchi

5: 30 AM CrossFit

1 x 5 @ 55 lbs

7

Lisa
Romary

8:45 AM CrossFit

1 x 3 @ 45 lbs