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Components

Front Squat

Metcon

Metcon

Metcon

Settings

Workout

FEB 8, 2022

Pre Stretch Primer

5 cap /
21 Squats
15 Cals Bike or Row
9 Burpees

ACCESSORY

A) Single-arm DB Snatch, 5x5

B) T2B, 5x5
*Progression: Active Shoulders / Arch to Hollow / Kipping Knee-ups / Toe Flick / T2B

BARBELL

BAR: Front Squat (5x5 @ 55%, pause at the bottom of each rep)

Front Squat

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP - Rounds and Reps)

15 AMRAP /
21 JJ's | RX+ DU's
15 Squats
9 Push ups

WOD

WOD: Metcon (Time)

5Rds / 18 cap
Row 500m
21 KBS, 55/35 | 45/25
12 Kipping Pull-ups | RX+ C2B

KIKR

KIKR: Metcon (AMRAP - Reps)

Tabata Sit-ups | RX+ GHD Sit ups

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

Whiteboard:

Tuesday, February 08, 2022

Male Clients

1

Curtis
Hackler

5:30 AM CrossFit

5 x 5 @ 205 lbs

1

Stephen
Nwaukwa

5:30 AM CrossFit

5 x 5 @ 205 lbs

2

Adam
Bulleigh

5:30 AM CrossFit

5 x 5 @ 175 lbs

2

Cole
Park

5:30 PM CrossFit

5 x 5 @ 175 lbs

3

Jay
Webster

9:00 AM CrossFit

5 x 5 @ 155 lbs

3

Keith
Green

6:30 PM CrossFit

5 x 5 @ 155 lbs

3

Richard
Smith

9:00 AM CrossFit

5 x 5 @ 155 lbs

4

Chris
Emert

4:30 PM Open Gym

5 x 5 @ 150 lbs

5

Chris
McAbery

12:00 PM Open Gym

5 x 5 @ 145 lbs

6

Johnny
Whisman

5:30 AM CrossFit

5 x 5 @ 140 lbs

7

Cory
Carter

9:00 AM CrossFit

5 x 5 @ 135 lbs

7

Jet
Graham

5:30 PM CrossFit

5 x 5 @ 135 lbs

7

Matt
Clark

5:30 AM CrossFit

5 x 5 @ 135 lbs

7

Zach
Hendrix

5:30 AM CrossFit

5 x 5 @ 135 lbs

8

Scott
Blakemore

5:30 AM CrossFit

5 x 5 @ 130 lbs

9

Tony
Sterk

12:00 PM Open Gym

5 x 5 @ 125 lbs

10

Andrew
Austin

4:30 PM Open Gym

5 x 5 @ 115 lbs

10

Daniel
Baker

5:30 AM CrossFit

5 x 5 @ 115 lbs

11

Private

9:00 AM CrossFit

5 x 5 @ 95 lbs

12

Brandon
Cranor

9:00 AM CrossFit

5 x 5 @ 0 lbs

Intro to lift with bar only

12

Dustin
Cobb

5:30 PM CrossFit

3 x 5 @ 115 lbs

Female Clients

1

Shelby
Brennan

5:30 PM CrossFit

5 x 5 @ 135 lbs

55%

1

Stephanie
Richardson

5:30 AM CrossFit

5 x 5 @ 135 lbs

2

Renee
Johnson

12:00 PM Open Gym

5 x 5 @ 115 lbs

pause squat

3

Dani
Truitt

6:30 PM CrossFit

5 x 5 @ 100 lbs

4

Candy
Wickham

9:00 AM CrossFit

5 x 5 @ 95 lbs

4

Hemapriya
Sakthivel

9:00 AM CrossFit

5 x 5 @ 95 lbs

4

Melissa
Patrick

4:30 PM Open Gym

5 x 5 @ 95 lbs

5

Billie
Johnson

6:30 PM CrossFit

5 x 5 @ 85 lbs

5

Christina
Hageny

5:30 AM CrossFit

5 x 5 @ 85 lbs

1 round 85, one 45, three 65

5

Kristina
Gomez

9:00 AM CrossFit

5 x 5 @ 85 lbs

5

Patty
Thompson

4:30 PM Open Gym

5 x 5 @ 85 lbs

6

Kristin
Flick

5:30 AM CrossFit

5 x 5 @ 75 lbs

7

Laura
Clark

5:30 AM CrossFit

5 x 5 @ 72 lbs

8

Daniela
Mendes

9:00 AM CrossFit

5 x 5 @ 70 lbs

8

Sherry
Jackson

6:30 PM CrossFit

5 x 5 @ 70 lbs

9

Jana
Graham

5:30 AM CrossFit

5 x 5 @ 67 lbs

9

Misty
Lingnau

5:30 AM CrossFit

5 x 5 @ 67 lbs

10

Sammy
Epperson

5:30 AM CrossFit

5 x 5 @ 65 lbs

11

Nicole
Whisman

5:30 PM CrossFit

5 x 5 @ 55 lbs

11

Teri
Baker

9:00 AM CrossFit

5 x 5 @ 55 lbs

12

Julie
Frakes

5:30 AM CrossFit

7 x 15 @ 0 lbs

12

Ashley
Fugate

9:00 AM CrossFit

5 x 5 @ 0 lbs

Small bar

12

Melba
Gould

9:00 AM CrossFit

4 x 5 @ 55 lbs

12

Kelli
Kelley

5:30 AM CrossFit

1 x 5 @ 75 lbs