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Back Squat

Metcon

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Workout

Monday WOD

Back Squat (3x1:00 max effort back squats at 135/95# )

Back Squat

Complete 3, 1:00 max effort sets of back squats. Prescribed weight is 135/95#, but scale to no more than 50% of your max.

Rest about 2:00 between sets.

**score your biggest set.

Metcon (AMRAP - Reps)

2 rounds For total reps:

2:00 assault bike calories
1:00 rest
2:00 of 5 pull ups + 10 push ups (score total reps)
1:00 rest
2:00 of reverse lunge + step up 20" box, 25/15# in each hand.
1:00 rest

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

Whiteboard:

Monday, January 13, 2020

Male Clients

1

Kris
Keropian

8:00 AM CrossFit

1 x 70 @ 95 lbs

2

Private

4:30 PM CrossFit

1 x 37 @ 135 lbs

3

Bryan
Bureau

4:30 PM CrossFit

1 x 36 @ 135 lbs

4

AJ
Ross

6:00 AM CrossFit

1 x 35 @ 135 lbs

5

Ben
Gray

6:00 AM CrossFit

1 x 33 @ 135 lbs

6

Aiden
Bryant

5:30 PM CrossFit

1 x 30 @ 135 lbs

6

Private

6:00 AM CrossFit

1 x 30 @ 135 lbs

6

Ken
Walma

4:30 PM CrossFit

1 x 30 @ 135 lbs

7

Patrick
Dedoyard

5:30 PM CrossFit

1 x 38 @ 105 lbs

8

Ryan
Demmel

10:00 AM CrossFit

1 x 29 @ 135 lbs

9

Tim
McCormick

5:00 AM CrossFit

1 x 28 @ 135 lbs

10

Chris
Bryant

5:30 PM CrossFit

1 x 26 @ 135 lbs

26-22-22

10

Jason
Jones

5:30 PM CrossFit

1 x 26 @ 135 lbs

11

Clint
VanHoy

7:30 PM CrossFit

1 x 25 @ 135 lbs

11

Mike
Anderson

6:00 AM CrossFit

1 x 25 @ 135 lbs

12

Dale
Rinkenberger

6:00 AM CrossFit

1 x 24 @ 135 lbs

12

Harris
Frank

5:00 AM CrossFit

1 x 24 @ 135 lbs

13

Eric
Kjode

5:30 PM CrossFit

1 x 33 @ 95 lbs

14

Art
Gore

4:30 PM CrossFit

1 x 23 @ 135 lbs

14

Chris
Lenox

10:00 AM CrossFit

1 x 23 @ 135 lbs

14

Dave
Lombardo

5:00 AM CrossFit

1 x 23 @ 135 lbs

15

Brent
Curtis

5:30 PM CrossFit

1 x 22 @ 135 lbs

15

Mike
Brown

5:00 AM CrossFit

1 x 22 @ 135 lbs

16

Keith
Jones

7:30 PM CrossFit

1 x 30 @ 95 lbs

poor depth

17

Ben
Reid

5:30 PM CrossFit

1 x 27 @ 105 lbs

18

David
Munro

7:30 PM CrossFit

1 x 20 @ 135 lbs

18

Todd
Roberts

4:30 PM CrossFit

1 x 20 @ 135 lbs

19

Robert
Meredith Jr

10:00 AM CrossFit

1 x 23 @ 105 lbs

20

Johny
Mathur

Drive Thru

1 x 24 @ 95 lbs

21

Jeff
Davis

4:30 PM CrossFit

1 x 26 @ 85 lbs

22

Robin
Gautham Mu ...

7:30 PM CrossFit

1 x 23 @ 95 lbs

23

Mike
Witt

4:30 PM CrossFit

1 x 25 @ 85 lbs

24

Jared
Kent

5:00 AM CrossFit

1 x 22 @ 95 lbs

25

Rusty
Huddleston

10:00 AM CrossFit

1 x 21 @ 85 lbs

26

Jeff
Bixler

10:00 AM CrossFit

3 x 22 @ 75 lbs

Female Clients

1

Victoria
Duncan

5:30 PM CrossFit

1 x 67 @ 95 lbs

2

Allison
Elliott

5:00 AM CrossFit

1 x 66 @ 95 lbs

2

Tammy
Lewis

5:00 AM CrossFit

1 x 66 @ 95 lbs

3

Lori
Adkins

5:00 AM CrossFit

1 x 49 @ 95 lbs

4

Monica
Dingler

8:00 AM CrossFit

1 x 48 @ 95 lbs

5

Marcy
Butler

8:00 AM CrossFit

1 x 78 @ 55 lbs

6

Florisa
Acosta

8:00 AM CrossFit

1 x 61 @ 55 lbs

7

Michelle
Gillespie

8:00 AM CrossFit

1 x 38 @ 65 lbs

8

Rachel
Blackwell

10:00 AM CrossFit

1 x 23 @ 95 lbs

9

Kyra
Odum

5:30 PM CrossFit

1 x 25 @ 85 lbs

deadlift

10

Linda
Wright

6:00 AM CrossFit

1 x 28 @ 75 lbs

11

Saskia
Arnesen

10:00 AM CrossFit

1 x 21 @ 95 lbs

12

Brianna
Doty

4:30 PM CrossFit

1 x 20 @ 95 lbs

13

Jessica
Cowell

7:30 PM CrossFit

1 x 26 @ 70 lbs

13

Jessyca
Doty

4:30 PM CrossFit

1 x 28 @ 65 lbs

27/27/28

13

Monica
Lee

5:30 PM CrossFit

1 x 26 @ 70 lbs

14

Vanessa
Cordova

7:30 PM CrossFit

1 x 21 @ 85 lbs

15

Jennifer
Yerges

4:30 PM CrossFit

1 x 32 @ 55 lbs

16

Estela
Falla-Ross

6:00 AM CrossFit

1 x 25 @ 70 lbs

16

Sharon
Brooks

6:00 AM CrossFit

3 x 25 @ 70 lbs

17

Dawn
Galante

6:00 AM CrossFit

1 x 23 @ 75 lbs

18

Ann
Blaum

10:00 AM CrossFit

1 x 26 @ 65 lbs

19

Bo
Peng

5:30 PM CrossFit

1 x 25 @ 55 lbs

19

Nancy
Miller

5:30 PM CrossFit

1 x 25 @ 55 lbs

19

Rachel
Bard

4:30 PM CrossFit

1 x 25 @ 55 lbs

20

Isabella
Kirsch

5:30 PM CrossFit

1 x 23 @ 55 lbs

20

Kelly
Ulman

5:30 PM CrossFit

1 x 23 @ 55 lbs

21

Kelli
Bryan

5:30 PM CrossFit

1 x 22 @ 55 lbs

22

Natalie
Cosson

6:00 AM CrossFit

1 x 27 @ 35 lbs

23

Natalie
Milner

6:00 AM CrossFit

1 x 24 @ 35 lbs

24

Alex
Wright

4:30 PM CrossFit

1 x 25 @ 0 lbs

65#

24

Jesseca
Rodriguez

4:30 PM CrossFit

1 x 25 @ 0 lbs

65lbs

24

Pauletta
Horsley

4:30 PM CrossFit

1 x 22 @ 0 lbs