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Back Squat

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Workout

Wednesday WOD

Back Squat (3x1:00 max effort back squat at 155/105#)

Back Squat

Complete 3 x 1:00 max effort back squats, resting about 2:00 between sets.

**score your biggest set

***scale to no more than 55% of your max.

Metcon (AMRAP - Reps)

4 x 2:00 AMRAP of:

Assault bike 18/12 calories
Max effort Kettlebell swings in remaining time 53/35#

Rest 2:00 between rounds

RX+ 27/18 calories

Score is total KB swings

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

Whiteboard:

Wednesday, January 22, 2020

Male Clients

1

Robin
Gautham Mu ...

7:30 PM CrossFit

1 x 55 @ 115 lbs

2

Tom
Boyle

5:00 AM CrossFit

1 x 34 @ 155 lbs

3

Ben
Gray

6:00 AM CrossFit

1 x 33 @ 155 lbs

3

Private

4:30 PM CrossFit

1 x 33 @ 155 lbs

4

Tim
McCormick

5:00 AM CrossFit

1 x 28 @ 155 lbs

78 total

5

Art
Gore

6:00 AM CrossFit

1 x 26 @ 155 lbs

6

Brent
Curtis

5:30 PM CrossFit

1 x 25 @ 155 lbs

6

Ryan
Demmel

10:00 AM CrossFit

1 x 25 @ 155 lbs

25/20/18

7

Harris
Frank

5:00 AM CrossFit

1 x 23 @ 155 lbs

8

Clint
VanHoy

8:00 AM CrossFit

1 x 22 @ 155 lbs

9

Erik
Manning

7:30 PM CrossFit

1 x 25 @ 135 lbs

25, 22, 21

9

Tim
Gaddis

4:30 PM CrossFit

1 x 25 @ 135 lbs

10

Patrick
Dedoyard

5:30 PM CrossFit

1 x 29 @ 115 lbs

11

Jason
Jones

5:00 AM CrossFit

1 x 21 @ 155 lbs

12

David
Johnson

8:00 AM CrossFit

1 x 25 @ 125 lbs

13

Mike
Brown

5:00 AM CrossFit

1 x 20 @ 155 lbs

14

Dave
Lombardo

5:00 AM CrossFit

1 x 19 @ 155 lbs

15

Chris
Davis

10:00 AM CrossFit

1 x 21 @ 135 lbs

21,21,19

16

Dale
Rinkenberger

6:00 AM CrossFit

1 x 18 @ 155 lbs

17

Keith
Jones

7:30 PM CrossFit

1 x 25 @ 110 lbs

poor depth

18

Adam
Doty

4:30 PM CrossFit

1 x 16 @ 155 lbs

19

Mike
Witt

4:30 PM CrossFit

1 x 26 @ 95 lbs

20

Jeff
Davis

4:30 PM CrossFit

1 x 22 @ 95 lbs

21

Rusty
Huddleston

6:00 AM CrossFit

1 x 18 @ 105 lbs

22

Austin
Ingram

5:30 PM CrossFit

1 x 15 @ 115 lbs

23

Rich
Marino

4:30 PM CrossFit

1 x 31 @ 25 lbs

Dumbell Lunge (25# Dumbell/1 arm Only)

24

Aaron
Carver

4:30 PM CrossFit

1 x 17 @ 0 lbs

Female Clients

1

Victoria
Duncan

5:30 PM CrossFit

1 x 27 @ 105 lbs

2

Allison
Elliott

5:00 AM CrossFit

1 x 22 @ 105 lbs

3

Linda
Wright

6:00 AM CrossFit

1 x 26 @ 85 lbs

4

Andrea
Bauer

8:00 AM CrossFit

1 x 20 @ 105 lbs

4

Monica
Dingler

8:00 AM CrossFit

1 x 20 @ 105 lbs

5

Brenda
Miller

8:00 AM CrossFit

1 x 20 @ 95 lbs

6

Jessica
Cowell

7:30 PM CrossFit

1 x 27 @ 70 lbs

6

Rachel
Blackwell

10:00 AM CrossFit

1 x 18 @ 105 lbs

7

Jessyca
Doty

4:30 PM CrossFit

1 x 24 @ 75 lbs

7

Kim
Hullett

10:00 AM CrossFit

1 x 24 @ 75 lbs

8

Liz
Bunker

4:30 PM CrossFit

3 x 23 @ 75 lbs

9

Dawn
Galante

6:00 AM CrossFit

1 x 20 @ 85 lbs

10

Jessica
Chauncey

5:00 AM CrossFit

1 x 16 @ 105 lbs

11

Brianna
Doty

4:30 PM CrossFit

1 x 15 @ 105 lbs

11

Michelle
Gillespie

8:00 AM CrossFit

1 x 21 @ 75 lbs

12

Rachel
Bard

4:30 PM CrossFit

1 x 24 @ 60 lbs

13

Alex
Wright

10:00 AM CrossFit

1 x 22 @ 65 lbs

14

Angela
Ing

8:00 AM CrossFit

1 x 18 @ 75 lbs

14

Staci
Hamilton

8:00 AM CrossFit

1 x 18 @ 75 lbs

15

Jaylyn
Carver

4:30 PM CrossFit

1 x 22 @ 60 lbs

16

Melisa
Raney

10:00 AM CrossFit

1 x 23 @ 55 lbs

17

Lori
Adkins

5:00 AM CrossFit

1 x 12 @ 105 lbs

18

Lisa
Roiret

4:30 PM CrossFit

1 x 17 @ 65 lbs

19

Terry
VanHoy

6:00 AM CrossFit

1 x 18 @ 55 lbs

20

Jami
Latham

10:00 AM CrossFit

1 x 16 @ 55 lbs

21

Julia
Hodge

6:00 AM CrossFit

1 x 15 @ 55 lbs

22

America
Jones

7:30 PM CrossFit

1 x 28 @ 0 lbs

modified DB #20