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Overhead Squat

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Metcon

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Workout

Monday, January 21

Recording the results is more than a scoreboard. Recording your results allows you to have proof that you are getting fitter. If you don't track your results, then your idea of fitness is anecdotal. We know its hard to get to the computer between classes, but we also know most of you are pretty smart with your smarty smart phones. Use the app, record your results.

Warm-up

10 Minute Running Clock
1 Wall Climb
10 Parallette "Shoot Throughs"
20 Second L-Sit
10 Parallette Push-ups
20 PVC Overhead Squats

Overhead Squat (1 set of 10 reps)

Overhead Squat

Warm up and make two or three attempts to find a ten rep max. Record all weights in the comments.

Overhead Squat (1-1-1)

Overhead Squat

After the ten rep max, try and establish a 1 rep. Get at least three attempts

Metcon (AMRAP - Rounds and Reps)

AMRAP 12 Minutes:
8 Squat Snatch (95#/65#)
25 Double Unders

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

Whiteboard:

Monday, January 21, 2019

Male Clients

1

John
Harris

6:00 PM CrossFit

1 x 10 @ 185 lbs

2

Coach
Adam-Bomb

9:30 AM CrossFit

1 x 10 @ 155 lbs

2

Coach
Jake

12:00 PM CrossFit Advance...

1 x 10 @ 155 lbs

3

Coach
Tony

12:00 PM CrossFit Advance...

1 x 10 @ 135 lbs

3

Patrick
Elsasser

12:00 PM CrossFit Advance...

1 x 10 @ 135 lbs

95/115/135

4

Josh
Gansch

6:00 PM CrossFit

1 x 10 @ 125 lbs

4

Phil
Beltran

4:00 PM CrossFit

1 x 10 @ 125 lbs

5

Edward
Bennett

9:30 AM CrossFit

1 x 10 @ 115 lbs

5

Scott
Puclik

12:00 PM CrossFit Advance...

1 x 10 @ 115 lbs

6

Scott
Huter

12:00 PM CrossFit Advance...

1 x 10 @ 95 lbs

taking it easy on my knee

6

Scott
Mann

5:00 AM CrossFit

1 x 10 @ 95 lbs

7

Danny “D DUB”
White

12:00 PM CrossFit Advance...

1 x 10 @ 75 lbs

7

James
Nunley

8:30 AM CrossFit

1 x 10 @ 75 lbs

7

Jeremy
Alvarez

9:30 AM CrossFit

1 x 10 @ 75 lbs

7

Rob
McDaniel

12:00 PM CrossFit Advance...

1 x 10 @ 75 lbs

8

Mason
Key

6:00 PM CrossFit

1 x 10 @ 15 lbs

8

Ryan
Morris

6:00 AM CrossFit

1 x 10 @ 15 lbs

Female Clients

1

Private

6:00 PM CrossFit

1 x 10 @ 125 lbs

2

Angela
Young

9:30 AM CrossFit

1 x 10 @ 110 lbs

3

Amy
Wilson

6:00 PM CrossFit

1 x 10 @ 105 lbs

9 @ 115#

3

Ashley
Fiala

12:00 PM CrossFit Advance...

1 x 10 @ 105 lbs

3

Drienna
Green

8:30 AM CrossFit

1 x 10 @ 105 lbs

115# x 4

3

Victoria
Covarrubias

5:00 AM CrossFit

1 x 10 @ 105 lbs

4

Ana
V

8:30 AM CrossFit

1 x 10 @ 95 lbs

4

Beth
Johnson

6:00 PM CrossFit

1 x 10 @ 95 lbs

4

Jayme
Pilon

8:30 AM CrossFit

1 x 10 @ 95 lbs

5

Coach
K

4:00 PM CrossFit

1 x 10 @ 90 lbs

6

Sandy
“Pants” Diaz

4:00 PM CrossFit

1 x 10 @ 85 lbs

8 @ 105 8 @100

7

Bautista “B”
Spears

9:30 AM CrossFit

1 x 10 @ 75 lbs

7

Gabby
Vizcaino

8:30 AM CrossFit

1 x 10 @ 75 lbs

7

Mallory
Thompson

4:00 PM CrossFit

1 x 10 @ 75 lbs

8

Natalia “Nati”
Bernard

6:00 PM CrossFit

1 x 10 @ 70 lbs

9

Josie
Spence

9:30 AM CrossFit

1 x 10 @ 65 lbs

10

Britnee
Fradd

12:00 PM CrossFit Advance...

1 x 10 @ 60 lbs

11

Yianoula
“Nola” Warne

9:30 AM CrossFit

1 x 10 @ 45 lbs

12

Samantha
Salazar

6:00 PM CrossFit

1 x 10 @ 15 lbs