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Components
Back Squat
Frank The Tank
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Wednesday - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
8:15 AM CrossFit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
42 (21/21)
Workout
Wednesday
Strength
Back Squat
Back Squat
8 Sets of 2
2 Sets at Each Percentage: 60-65-70-75%
Metcon
Frank The Tank (3 Rounds for reps)
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
You should be capable og unbroken sets of all weights on Deadlifts today. Full control is necessary and any dropping of your bar will result in your coach decreasing your weight.
Score= total reps of DL and Burpees finished
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 16, 2019
Male Clients
1
Mark
Barnhart
3:30 PM CrossFit
2 x 2 @ 305 lbs
2
3
Pete
5:30 PM CrossFit
2 x 2 @ 255 lbs
2
Private
5:30 PM CrossFit
2 x 2 @ 255 lbs
2
John
O'Keefe
9:30 AM CrossFit
2 x 2 @ 255 lbs
3
Chris
Bowen
12:15 PM CrossFit
2 x 2 @ 245 lbs
4
Rob
Bush
3:30 PM CrossFit
2 x 2 @ 235 lbs
5
Private
6:00 AM CrossFit
2 x 2 @ 215 lbs
6
Kevin
Lacjak
5:30 PM CrossFit
2 x 2 @ 205 lbs
7
Dan
Meller
12:15 PM CrossFit
2 x 2 @ 185 lbs
7
Jay
Griggs
8:15 AM CrossFit
2 x 2 @ 185 lbs
8
Matthew
Emmons
8:15 AM CrossFit
2 x 2 @ 180 lbs
9
Doug
Kittelsen
8:15 AM CrossFit
2 x 2 @ 175 lbs
9
ed
roy
5:30 PM CrossFit
2 x 2 @ 175 lbs
10
Keith
Davis
6:00 AM CrossFit
2 x 2 @ 165 lbs
11
Connor
Culligan
5:30 PM CrossFit
2 x 2 @ 155 lbs
11
The
Kyle Stults
5:30 PM CrossFit
2 x 2 @ 155 lbs
12
John
Hays
9:30 AM CrossFit
2 x 2 @ 135 lbs
13
Greg
Moran
5:30 PM CrossFit
2 x 2 @ 125 lbs
13
Jackson
Moran
5:30 PM CrossFit
2 x 2 @ 125 lbs
14
Dan
Lincoln
6:00 AM CrossFit
2 x 2 @ 115 lbs
15
Matthew
Culligan
5:30 PM CrossFit
2 x 2 @ 85 lbs
Female Clients
1
Jami
Cheateaux
12:15 PM CrossFit
2 x 2 @ 155 lbs
2
Christina
Griggs
5:30 PM CrossFit
2 x 2 @ 145 lbs
2
Sarah
Guillaudeu
6:00 AM CrossFit
2 x 2 @ 145 lbs
3
Kristin
Head
6:00 AM CrossFit
2 x 2 @ 135 lbs
3
Kristina
Barnhart
6:00 AM CrossFit
2 x 2 @ 135 lbs
4
Ariadna
Lira Ang
9:30 AM CrossFit
2 x 2 @ 125 lbs
4
Peri
Vogl
9:30 AM CrossFit
2 x 2 @ 125 lbs
5
Lexi
Landers
4:30 PM CrossFit
2 x 2 @ 120 lbs
6
Jessica
Norris
5:30 PM CrossFit
2 x 2 @ 115 lbs
6
Johana
Matuskova
9:30 AM CrossFit
2 x 2 @ 115 lbs
6
Kerry
Riefenberg
3:30 PM CrossFit
2 x 2 @ 115 lbs
6
Maya
Gonzales
3:30 PM CrossFit
2 x 2 @ 115 lbs
7
Claire
Dorfman
12:15 PM CrossFit
2 x 2 @ 105 lbs
7
Liz
Krupa
8:15 AM CrossFit
2 x 2 @ 105 lbs
8
Ann-Marie
whittington
5:30 PM CrossFit
2 x 2 @ 95 lbs
9
Allison
Fletcher
9:30 AM CrossFit
2 x 2 @ 75 lbs
9
kendra
brooksbank
5:30 PM CrossFit
2 x 2 @ 75 lbs
9
Sierra
Bierk
5:30 PM CrossFit
2 x 2 @ 75 lbs
9
Vicki
Spicer
8:15 AM CrossFit
2 x 2 @ 75 lbs
10
Gail
Finley
6:00 AM CrossFit
2 x 2 @ 60 lbs
11
Hallie
Ward
4:30 PM CrossFit
2 x 2 @ 50 lbs
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