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Components

Back Squat

Back Squat

Metcon

Settings

Workout

Squats

Warm-up

2 Rounds:
200m Run
8 Scap Pull-ups
8 Pull-ups
8/8 Single Arm KB Thrusters (light/medium)

Guided Barbell Warmup for the Back Squat + Bracing & Setup Ques

Strength

Back Squat (Build to a heavy single)

15 minutes

Back Squat (3 x 5 @ 80% of Heavy Single)

Done every 2:30, together

Metcon

Metcon (Time)

For Time:
50 Wall Balls (20/14lbs)
40/30 Calorie Bike (RX+ Ski Erg)
30 Alt. DB Snatches (50/35lbs) (RX+ 70/45lbs)
20 Box Jump Overs (24/20")
15 Bar Muscle Ups (RX+) 35 Strict Ring Pull-ups (RX)

*Scale 35 ring pull-ups to 35 strict mixed grip pull-ups

16 Minute Cap

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

Whiteboard:

Friday, January 28, 2022

Male Clients

1

Dre
Flores

5pm CrossFit

1 x 1 @ 395 lbs

2

Laith
Quntar

4pm CrossFit

1 x 1 @ 365 lbs

A little shallow

2

Nate
Cobb

12pm CrossFit

1 x 1 @ 365 lbs

3

Fabricio
🦍

12pm CrossFit

1 x 1 @ 335 lbs

Fail 350

4

Aaron
Hart

6am CrossFit

1 x 1 @ 325 lbs

4

Papi
Aka Teddy

Results For Open Gym

1 x 1 @ 325 lbs

5

Ryan
Keith

8am CrossFit

1 x 1 @ 315 lbs

No belt. Watch foot pressure

6

Robby
Tabellija

Results For Open Gym

1 x 1 @ 305 lbs

7

Andrés
Herrera

4pm CrossFit

1 x 1 @ 295 lbs

7

Brandon
Thorsten

Results For Open Gym

1 x 1 @ 295 lbs

7

John
Hibbard

6am CrossFit

1 x 1 @ 295 lbs

Didn’t make it parallel at 300 but could have if I had more rest

7

Spencer
Baker

5pm CrossFit

1 x 1 @ 295 lbs

8

Alexander
Pulido

Results For Open Gym

1 x 1 @ 285 lbs

9

AJ!
Isabelo

6am CrossFit

1 x 1 @ 275 lbs

9

Private

6am CrossFit

1 x 1 @ 275 lbs

9

Eric
Otero

4pm CrossFit

1 x 1 @ 275 lbs

9

Javier
Morales

5am CrossFit

1 x 1 @ 275 lbs

10

Michael
Gallagher

4pm CrossFit

1 x 1 @ 265 lbs

11

Luke
Campanella

12pm CrossFit

1 x 1 @ 255 lbs

11

Ryan
Johnston

5pm CrossFit

1 x 1 @ 255 lbs

12

Ryan
Gift

6am CrossFit

1 x 1 @ 245 lbs

13

George
M

12pm CrossFit

1 x 1 @ 240 lbs

14

Don
Couch

7am CrossFit

1 x 1 @ 230 lbs

135 165 175 185 195 215 225

14

Pat
Paszt

4pm CrossFit

1 x 1 @ 230 lbs

15

Pete
Mc Workman

6am CrossFit

1 x 1 @ 215 lbs

16

Omar
Juarez

12pm CrossFit

1 x 1 @ 195 lbs

17

Marionne
Matusalem

Results For Open Gym

1 x 1 @ 185 lbs

17

Paul
Miller

4pm CrossFit

1 x 1 @ 185 lbs

18

Moe
Mubarak

8am CrossFit

1 x 1 @ 155 lbs

19

David
Hugenbruch

4pm CrossFit

3 x 1 @ 95 lbs

Female Clients

1

Claudia
Chaloner

5pm CrossFit

1 x 1 @ 245 lbs

7.5mos PP, had a bit more!

2

Kim
McGrath

8am CrossFit

1 x 1 @ 205 lbs

2

Patricia
Brown

4pm CrossFit

1 x 1 @ 205 lbs

2

Shawn
Ryan

8am CrossFit

1 x 1 @ 205 lbs

3

Deandra
Van Houten

6am CrossFit

1 x 1 @ 195 lbs

3

Janis
Green

8am CrossFit

1 x 1 @ 195 lbs

3

Tristen
Campanella

12pm CrossFit

1 x 1 @ 195 lbs

4

Cierra
🌌

Results For Open Gym

1 x 1 @ 185 lbs

not max

4

Devon
Roncoroni

6pm CrossFit

1 x 1 @ 185 lbs

Ran out of time

5

Brenna
Jarrells

12pm CrossFit

1 x 1 @ 175 lbs

6

Shannon
Blyth

7am CrossFit

1 x 1 @ 172 lbs

Belted 165, 172.

7

Hollie
Tkac

6am CrossFit

1 x 1 @ 165 lbs

8

Gretchen
Otero

4pm CrossFit

1 x 1 @ 155 lbs

8

Sharon
Lo

6pm CrossFit

1 x 1 @ 155 lbs

8

Theresa
Brinsa

4pm CrossFit

1 x 1 @ 155 lbs

9

Private

5pm CrossFit

1 x 1 @ 152 lbs

10

Rachael
Record

7am CrossFit

3 x 1 @ 150 lbs

Worked on form coming up

11

Donica
Ryder ⛵️

5am CrossFit

1 x 1 @ 135 lbs

Not feeling it today

11

Elizabeth
Leahy

Results For Open Gym

1 x 1 @ 135 lbs

11

Vienna
Kaiser

8am CrossFit

1 x 1 @ 135 lbs

Stayed light but deep

12

Kortnie
Perez

6pm CrossFit

1 x 1 @ 125 lbs

13

Laura
Vielmo

12pm CrossFit

2 x 1 @ 120 lbs

14

Kaylyn
Gettinger

6pm CrossFit

1 x 1 @ 115 lbs

15

Samantha
Evans

6pm CrossFit

1 x 1 @ 110 lbs

16

Jan
Hughes-Austin

4pm CrossFit

1 x 1 @ 85 lbs