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Back Rack Lunge

Dumbbell Snatch

Metcon

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Workout

Tuesday WOD

Back Rack Lunge (Work to heavy set of 16 (8 each leg, alternate))

Back Rack Lunge

Complete 4 sets of:

- 16 back rack reverse lunges (add each set, alternate reps)

- 8 explosive box jumps (land as tall as possible)

- 10 alternating dumbbell snatches (5 each arm) as heavy as possible

**rest a bit between each movement.

Dumbbell Snatch

Dumbbell Snatch

Metcon (AMRAP - Reps)

4 sets for total reps of:

1:00 max effort wall balls 20/14#
1:00 rest
1:00 max effort lateral burpees over wall ball (burpee lateral to wall ball and then jump over the ball)
1:00 rest

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

Whiteboard:

Tuesday, February 18, 2020

Male Clients

1

Private

4:30 PM CrossFit

1 x 16 @ 185 lbs

2

Ben
Gray

6:00 AM CrossFit

1 x 16 @ 165 lbs

3

Ken
Walma

5:00 AM CrossFit

4 x 16 @ 155 lbs

4

Paul
Miller

10:00 AM CrossFit

1 x 16 @ 145 lbs

5

Robert
Self

5:00 AM CrossFit

1 x 16 @ 135 lbs

6

Chris
Bryant

Drive Thru

1 x 16 @ 115 lbs

45-95-105-115

6

Jason
Jones

4:30 PM CrossFit

1 x 16 @ 115 lbs

6

Patrick
Dedoyard

5:30 PM CrossFit

1 x 16 @ 115 lbs

6

Ryan
Demmel

10:00 AM CrossFit

1 x 16 @ 115 lbs

7

Brent
Curtis

Drive Thru

1 x 16 @ 105 lbs

worked straight through to save time

8

Chris
Davis

10:00 AM CrossFit

1 x 16 @ 95 lbs

45,75,95,95

8

Dave
Lombardo

5:00 AM CrossFit

1 x 16 @ 95 lbs

8

Michael
Wolf

5:00 AM CrossFit

1 x 16 @ 95 lbs

9

Jeff
Bixler

10:00 AM CrossFit

1 x 16 @ 85 lbs

9

Jim
Hullett

10:00 AM CrossFit

1 x 16 @ 85 lbs

45, 55, 65, 75 , 85

9

Robin
Gautham Mu ...

6:30 PM CrossFit

1 x 16 @ 85 lbs

10

Kris
Keropian

8:00 AM CrossFit

1 x 16 @ 65 lbs

10

Robert
Meredith Jr

10:00 AM CrossFit

1 x 16 @ 65 lbs

11

Kyle
Mcafee

10:00 AM CrossFit

1 x 16 @ 45 lbs

45/65/85/85

12

Jeff
Davis

4:30 PM CrossFit

1 x 16 @ 35 lbs

13

AJ
Ross

6:00 AM CrossFit

1 x 10 @ 155 lbs

Pulled muscle

13

Mike
Brown

5:00 AM CrossFit

1 x 8 @ 165 lbs

Female Clients

1

Amanda
Bogard

Drive Thru

1 x 16 @ 85 lbs

1

Victoria
Duncan

4:30 PM CrossFit

1 x 16 @ 85 lbs

2

Florisa
Acosta

8:00 AM CrossFit

1 x 16 @ 75 lbs

2

Jen
Thompson

10:00 AM CrossFit

1 x 16 @ 75 lbs

2

Rachel
Blackwell

8:00 AM CrossFit

1 x 16 @ 75 lbs

3

Andrea
Bauer

8:00 AM CrossFit

1 x 16 @ 70 lbs

2x 35 dbs

4

Estela
Falla-Ross

6:00 AM CrossFit

1 x 16 @ 65 lbs

4

Sharon
Brooks

6:00 AM CrossFit

1 x 16 @ 65 lbs

5

Alex
Wright

10:00 AM CrossFit

1 x 16 @ 55 lbs

6

Kim
Hullett

10:00 AM CrossFit

1 x 16 @ 45 lbs

6

Lissy
Cowdery

6:30 PM CrossFit

1 x 16 @ 45 lbs

6

Marcy
Butler

8:00 AM CrossFit

1 x 16 @ 45 lbs

6

Melisa
Raney

10:00 AM CrossFit

1 x 16 @ 45 lbs

6

Monica
Lee

6:30 PM CrossFit

1 x 16 @ 45 lbs

6

Sarah
Juhasz

8:00 AM CrossFit

1 x 16 @ 45 lbs

7

Holly
Roberts

5:30 PM CrossFit

1 x 16 @ 35 lbs

7

Jeanene (w ...
Briggs

6:30 PM CrossFit

1 x 16 @ 35 lbs

front lunges

8

Michelle
Gillespie

8:00 AM CrossFit

1 x 16 @ 25 lbs

9

Olivia
Brown

5:30 PM CrossFit

1 x 16 @ 15 lbs