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Back Squat

Metcon

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Workout

2/19/18

If you haven't already please sign up for the Open the link is below. There is a scaled division and RX division. We highly recommend everyone giving it a try. We are all in it together and the more members that sign up the more fun it is. https://games.crossfit.com Also if you would like to help judge the link to take the judges online corse is below. It cost $10 and anyone can do it. It is everything you all know. Your help is needed. Thank you! https://oc.crossfit.com/course?id=13 New You Challenge starts Wednesday. Weigh in by Tuesday and put your name on the whiteboard.

Our CFA Open team is growing :)

Oh yeah, they took the plunge!

Weightlifting

Back Squat

Back Squat

1×7 @ 70%
1×5 @ 75%
3×3 @ 80%

Metcon

Metcon (AMRAP - Reps)

AMRAP x 7min: WB (20/14#)
On the Minute: 5 Deadlifts (225/155)

Score is total Wallballs
Start with Deadlifts then go to Wallballs
ADV RX as written
RX 195/135
Fitness 155/105

Extra Gymnastics Work

Metcon (No Measure)

Ring MU
4 Sets of 50% of Max Set
Rest as needed between

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

Whiteboard:

Monday, February 19, 2018

Male Clients

1

Brandon
Hedrick

12:00 PM CrossFit

3 x 3 @ 335 lbs

1

Dane
Sonnenberg

12:00 PM CrossFit

3 x 3 @ 335 lbs

2

Hap
Clayton

8:30AM CrossFit Class

3 x 3 @ 285 lbs

3

Colby
Wollak

5:30 PM CrossFit

3 x 3 @ 275 lbs

3

Private

5:30 AM CrossFit

3 x 3 @ 275 lbs

3

Kyle
Baker

5:30 PM CrossFit

3 x 3 @ 275 lbs

3

Derrick
Ledford

6:30 PM CrossFit

3 x 3 @ 275 lbs

3

Patrick
Mizzell

8:30AM CrossFit Class

3 x 3 @ 275 lbs

3

Stephen
Kent

5:30 AM CrossFit

3 x 3 @ 275 lbs

4

Andy
Pridmore

12:00 PM CrossFit

3 x 3 @ 255 lbs

4

Eli
Joy

5:30 PM CrossFit

3 x 3 @ 255 lbs

4

malachi
mcquien

5:30 PM CrossFit

3 x 3 @ 255 lbs

4

Robert
Foschi

6:30 PM CrossFit

3 x 3 @ 255 lbs

5

Brent
Miller

8:30AM CrossFit Class

3 x 3 @ 245 lbs

5

Darius
Nouri

8:30AM CrossFit Class

3 x 3 @ 245 lbs

5

Derek
Halford

8:30AM CrossFit Class

3 x 3 @ 245 lbs

5

Jonathan
Austin

12:00 PM CrossFit

3 x 3 @ 245 lbs

6

Eric
Olinger

12:00 PM CrossFit

3 x 3 @ 235 lbs

6

Todd
Mehrmann

6:30 PM CrossFit

3 x 3 @ 235 lbs

7

Alto
Shambles

8:30AM CrossFit Class

3 x 3 @ 225 lbs

7

Justin
Lincoln

5:30 AM CrossFit

3 x 3 @ 225 lbs

8

Johnny
Quilla

4:00 PM CrossFit

3 x 3 @ 205 lbs

8

Lanny
Natoli

5:30 PM CrossFit

3 x 3 @ 205 lbs

8

Scotty
In Route

8:30AM CrossFit Class

3 x 3 @ 205 lbs

8

Tom
Collins

5:30 PM CrossFit

3 x 3 @ 205 lbs

8

Toni
Huber

5:30 PM CrossFit

3 x 3 @ 205 lbs

9

David
Fero

9:30 AM CrossFit

3 x 3 @ 195 lbs

9

Rico
McCorkle

5:30 AM CrossFit

3 x 3 @ 195 lbs

10

Robert
Johnson

8:30AM CrossFit Class

3 x 3 @ 190 lbs

11

Jason
Leach

12:00 PM CrossFit

3 x 3 @ 185 lbs

11

Ken
Buckstad

5:30 AM CrossFit

3 x 3 @ 185 lbs

11

King
of Verdict ...

12:00 PM CrossFit

3 x 3 @ 185 lbs

12

Jim
Tuttle

6:30 AM CrossFit

3 x 3 @ 165 lbs

13

Joey
Quilla

4:00 PM CrossFit

3 x 3 @ 145 lbs

14

Cooper
Grant

6:30 PM CrossFit

3 x 3 @ 130 lbs

15

Patrick
Dollak

8:30AM CrossFit Class

3 x 3 @ 105 lbs

Female Clients

1

Jennifer
Eckard

9:30 AM CrossFit

3 x 3 @ 180 lbs

2

Jill
Olinger

12:00 PM CrossFit

3 x 3 @ 176 lbs

3

Myra
Harmon

8:30AM CrossFit Class

3 x 3 @ 160 lbs

4

Miranda
Morales

8:30AM CrossFit Class

3 x 3 @ 140 lbs

5

Kimberly
Yount

4:00 PM CrossFit

3 x 3 @ 135 lbs

5

Monica
Leatherman

4:00 PM CrossFit

3 x 3 @ 135 lbs

6

Maddy
Fero

5:30 AM CrossFit

3 x 3 @ 125 lbs

6

Meghan
Lorentzen

5:30 AM CrossFit

3 x 3 @ 125 lbs

6

Stacey
Nance

6:30 PM CrossFit

3 x 3 @ 125 lbs

7

Angie
Clayton

9:30 AM CrossFit

3 x 3 @ 115 lbs

7

Rhonda
Halford

6:30 AM CrossFit

3 x 3 @ 115 lbs

8

Cambell
Vander Haar

4:00 PM CrossFit

3 x 3 @ 110 lbs

9

Emma
Fitzsimmons

5:30 PM CrossFit

3 x 3 @ 105 lbs

9

Hillary
May

4:00 PM CrossFit

3 x 3 @ 105 lbs

9

Jennifer
Taylor

4:00 PM CrossFit

3 x 3 @ 105 lbs

9

Kelly
Nouri

8:30AM CrossFit Class

3 x 3 @ 105 lbs

9

Lauran
Stump

5:30 PM CrossFit

3 x 3 @ 105 lbs

85, 95, 105

9

Private

8:30AM CrossFit Class

3 x 3 @ 105 lbs

10

Shannon
Fichter

4:00 PM CrossFit

3 x 3 @ 100 lbs

11

Adrianne
Glezen

8:30AM CrossFit Class

3 x 3 @ 85 lbs

11

MELISSA
WOODS

8:30AM CrossFit Class

3 x 3 @ 85 lbs

11

Stacy
Speckman

5:30 PM CrossFit

3 x 3 @ 85 lbs

12

Lilly
STump

5:30 PM CrossFit

3 x 3 @ 80 lbs

12

Lisa
Hummel

9:30 AM CrossFit

3 x 3 @ 80 lbs

squat on box

13

Emily
Wagner

5:30 PM CrossFit

3 x 3 @ 75 lbs

14

Jennifer
Pridmore

12:00 PM CrossFit

3 x 3 @ 70 lbs

15

Laurie
Dymes

5:30 AM CrossFit

3 x 3 @ 50 lbs

15

Meghan
Dymes

5:30 AM CrossFit

3 x 3 @ 50 lbs