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Back Rack Lunge

Metcon

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Workout

Friday WOD

Back Rack Lunge (Work to heavy set of 20 for the day)

Back Rack Lunge

Take 4 sets to work to a heavy set of 20 back rack reverse lunges.

Between sets, complete:

- 1:00 plank hold

- 5-8 ring dips

Metcon (AMRAP - Reps)

With a partner:

10 min Max effort assault bike for max calories. Switch as desired.

A high Goal is 175+ for MM teams, 150+ for MF teams, and 125+ for FF teams

At the 10:00 mark

Run 400m together.

*Every :10 of your run times = 1 less rep on your score.

**for example, if my partner and I score 150 calories on the bike and we finish our run at 2:00, we would subtract 12 reps (120 seconds) for a score of 138.

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

Whiteboard:

Friday, January 31, 2020

Male Clients

1

Art
Gore

4:30 PM CrossFit

4 x 20 @ 105 lbs

2

Mark
Demuth

5:00 AM CrossFit

4 x 20 @ 65 lbs

3

David
Johnson

8:00 AM CrossFit

4 x 20 @ 25 lbs

4

AJ
Ross

6:00 AM CrossFit

1 x 20 @ 135 lbs

4

Ben
Gray

6:00 AM CrossFit

1 x 20 @ 135 lbs

4

Bryan
Bureau

4:30 PM CrossFit

1 x 20 @ 135 lbs

4

Chris
Bryant

4:30 PM CrossFit

1 x 20 @ 115 lbs

45-95-105-115

4

Dale
Rinkenberger

6:00 AM CrossFit

1 x 20 @ 105 lbs

4

Harris
Frank

5:00 AM CrossFit

1 x 20 @ 105 lbs

4

James
Gillespie

5:30 PM CrossFit

1 x 20 @ 115 lbs

4

Jason
Jones

5:00 AM CrossFit

1 x 20 @ 105 lbs

4

Jeff
Bixler

10:00 AM CrossFit

1 x 20 @ 70 lbs

4

Private

4:30 PM CrossFit

1 x 20 @ 155 lbs

4

Mike
Brown

5:00 AM CrossFit

1 x 20 @ 105 lbs

4

Paul
Miller

8:00 AM CrossFit

1 x 20 @ 135 lbs

4

Ryan
Demmel

10:00 AM CrossFit

1 x 20 @ 105 lbs

4

Tom
Boyle

5:00 AM CrossFit

1 x 20 @ 135 lbs

Female Clients

1

Victoria
Duncan

5:30 PM CrossFit

4 x 20 @ 75 lbs

2

Jen
Thompson

4:30 PM CrossFit

4 x 20 @ 65 lbs

2

Staci
Hamilton

4:30 PM CrossFit

4 x 20 @ 65 lbs

2

Tracy
Jennings

8:00 AM CrossFit

4 x 20 @ 65 lbs

3

Vanessa
Cordova

5:30 PM CrossFit

4 x 20 @ 55 lbs

4

Jami
Latham

10:00 AM CrossFit

4 x 20 @ 45 lbs

4

Monica
Lee

10:00 AM CrossFit

4 x 20 @ 45 lbs

5

Yvonne
Peterson

10:00 AM CrossFit

4 x 20 @ 40 lbs

6

Aimee
Wolf

8:00 AM CrossFit

1 x 20 @ 35 lbs

6

Estela
Falla-Ross

6:00 AM CrossFit

1 x 20 @ 60 lbs

35, 40, 45, 55

6

Jessyca
Doty

4:30 PM CrossFit

1 x 20 @ 50 lbs

6

Julia
Hodge

6:00 AM CrossFit

1 x 20 @ 15 lbs

6

Kim
Hullett

10:00 AM CrossFit

1 x 20 @ 35 lbs

6

Linda
Wright

6:00 AM CrossFit

1 x 20 @ 55 lbs

6

Monica
Dingler

8:00 AM CrossFit

1 x 20 @ 65 lbs

6

Tonika
Taylor

6:00 AM CrossFit

1 x 20 @ 65 lbs