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Back Squat

Metcon

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Workout

02/09/2016

Weightlifting

Back Squat (1 Rep Max)

Back Squat

**12 Minutes to Establish your 1 Rep Max

Workout of the Day

Metcon (Time)

Pick your Poison For Time
80 Cal Row
or
100 Pull-ups

*At the beginning of the WOD and at the top of every 2 Minutes perform
10 Kettlebell Swings (53/35)

**18 minute time cap

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

Whiteboard:

Tuesday, February 09, 2016

Male Clients

1

BoBo
Morrow

5:45 PM CrossFit

1 x 1 @ 435 lbs

2

Dustin
Pierce

5:45 AM CrossFit

1 x 1 @ 345 lbs

3

Frank
Garcia

5:45 PM CrossFit

1 x 1 @ 335 lbs

boo you squats

3

wesley
pope

5:45 AM CrossFit

1 x 1 @ 335 lbs

4

Sha
Gearn

5:45 AM CrossFit

1 x 1 @ 315 lbs

5

Zach
Reeves

5:45 AM CrossFit

1 x 1 @ 295 lbs

6

Carlos
Ruiz

5:45 PM CrossFit

1 x 1 @ 255 lbs

7

Ben
Beyer

5:45 PM CrossFit

1 x 1 @ 245 lbs

8

Sean
Smith

5:45 PM CrossFit

1 x 1 @ 235 lbs

9

kyle
lawles

5:45 AM CrossFit

1 x 1 @ 205 lbs

10

Raul
Gomez

5:45 PM CrossFit

10 x 6 @ 135 lbs

Female Clients

1

Chelsea
Hilliard

6:45PM CrossFit

1 x 1 @ 175 lbs

1

Maggie
Webb

5:45 AM CrossFit

1 x 1 @ 175 lbs

:(

1

Samantha
Hada

6:45PM CrossFit

1 x 1 @ 175 lbs

2

Breanna
Spicer

5:45 PM CrossFit

1 x 1 @ 170 lbs

2

Emily
Nix

6:45PM CrossFit

1 x 1 @ 170 lbs

3

Sarah
Arora

5:45 AM CrossFit

1 x 1 @ 165 lbs

4

Lindley
Simmons

5:45 PM CrossFit

1 x 1 @ 155 lbs

5

jenna
beyer

5:45 PM CrossFit

1 x 1 @ 145 lbs

6

Brooke
Silverthorn

5:45 AM CrossFit

1 x 1 @ 140 lbs

6

Criselda
Olivarez

5:45 AM CrossFit

1 x 1 @ 140 lbs

6

heather
thompson

5:45 AM CrossFit

1 x 1 @ 140 lbs

7

Jenn
Reeves

5:45 PM CrossFit

1 x 1 @ 125 lbs