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Components

Back Squat

Metcon

Metcon

Settings

Workout

Thursday

Strength

A: Back Squat (Heavy Single then a Set of 5 @80-85%)

Metcon

B: Metcon (Time)

Rx=
3 rounds for time:
30 wall balls (20/14)
30 calories
3 minute rest

Rx+ =
3 rounds for time
50 wall balls (20/14)
50 calories
3 minutes rest

The goal is unbroken and a fast paced row

Extra

C: Metcon (AMRAP - Reps)

Rx =
7 minute AMRAP of:
ring muscle ups

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

Whiteboard:

Thursday, January 27, 2022

Male Clients

1

Anthony
Vorachak

CrossFit: 5:00 AM

1 x 1 @ 425 lbs

🙏 to kegan resting today

2

Andy
Kaestle

CrossFit: 5:00 AM

1 x 1 @ 335 lbs

3

Josh
Patch

Open Gym

1 x 1 @ 315 lbs

4

Adam
Cole

CrossFit: 12:00 PM

1 x 1 @ 300 lbs

5

Stowe
Beam

Open Gym

1 x 1 @ 275 lbs

135x5/185x3/215x1/235/255/275/then 235x5

6

Jesse
Cook

Open Gym

1 x 1 @ 270 lbs

Pandemic pr

7

BJ
Marsh

CrossFit: 5:00 AM

1 x 1 @ 265 lbs

7

John
Mullen

CrossFit: 5:00 AM

1 x 1 @ 265 lbs

8

Ben
Kulp

CrossFit: 12:00 PM

1 x 1 @ 225 lbs

Female Clients

1

Taylor
Turner

CrossFit: 5:30 PM

1 x 1 @ 235 lbs

2

Anna
McKay

CrossFit: 4:30 PM

1 x 1 @ 225 lbs

3

Laura
Pickrell

CrossFit: 5:30 PM

1 x 1 @ 213 lbs

4

Irma
Vlasac

CrossFit: 6:00 AM

1 x 1 @ 205 lbs

5

Bonnie
McDonald

CrossFit: 12:00 PM

1 x 1 @ 200 lbs

6

Taryn
Hubert

CrossFit: 12:00 PM

1 x 1 @ 195 lbs

not the best form

7

Megan
Landgraf

CrossFit: 5:30 PM

1 x 1 @ 185 lbs

8

Meghan
O'Keefe

CrossFit: 4:30 PM

1 x 1 @ 135 lbs

9

Melanie
Sinclair

CrossFit: 5:30 PM

1 x 1 @ 133 lbs

Set of 5 reps @ 103