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Front Squat

Metcon

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Workout

WOD - Monday, February 19, 2018

Warm-up

Run 200
2x
15 KBS
10 Mountain Climbers
2 Wall Climbs
Roll Upper Back/Hips
Front Rack Mobility + Wrists
1x
8 Empty Bar Front Squats
8 Empty Bar Stationary Lunges
8 Scap Depressions
5 Strict or 10 Kipping Pull-ups

Weightlifting

Front Squat (1X5 @ 50-60-70%;1X3 @ 80%; 1X Max reps @ 90%)

Front Squat

Third week in the cycle. You should be getting 3 or more reps at this %.

Metcon

Metcon (Time)

4 Rounds for Time:

15 Pull-ups
10 Front Rack Lunges (95/65)
5 Bar Facing Burpees
Rest 1:30

Rx+= CTB Pull-ups; (135/95)
Rx 55+ & Scaled = (75/55)

Mobility

5-10 minutes of cool down mobility, coaches choice.

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

Whiteboard:

Monday, February 19, 2018

Male Clients

1

Private

4:30 PM CrossFit

1 x 5 @ 305 lbs

2

Paul
Miller

8:00 AM CrossFit

1 x 6 @ 225 lbs

3

Ken
Walma

5:00 AM CrossFit

1 x 5 @ 235 lbs

4

Brandon
Henry

5:00 AM CrossFit

1 x 5 @ 230 lbs

5

Tom
Boyle

5:00 AM CrossFit

1 x 4 @ 275 lbs

6

Randy
Godfrey

6:00 AM CrossFit

1 x 5 @ 185 lbs

7

Mark
Paparo

10:00 AM CrossFit

1 x 3 @ 270 lbs

8

Rich
Marino

4:30 PM CrossFit

1 x 3 @ 265 lbs

9

Daniel
Jeffery

4:30 PM CrossFit

1 x 4 @ 190 lbs

10

Eric
Chilton

5:00 AM CrossFit

1 x 3 @ 225 lbs

11

Aaron
Carver

5:00 AM CrossFit

1 x 3 @ 220 lbs

12

Brennan
Wesolowski

8:00 AM CrossFit

1 x 195 @ 3 lbs

12

Casey
Hall

8:00 AM CrossFit

1 x 3 @ 195 lbs

12

Clint
VanHoy

8:00 AM CrossFit

1 x 3 @ 195 lbs

13

Jeff
Beatty

6:00 AM CrossFit

1 x 3 @ 185 lbs

14

Robert
Self

5:00 AM CrossFit

1 x 2 @ 275 lbs

15

Robin
Gautham Mu ...

7:30 PM CrossFit

1 x 5 @ 105 lbs

16

Mike
Brown

5:00 AM CrossFit

1 x 2 @ 220 lbs

17

Chris
Lenox

10:00 AM CrossFit

1 x 2 @ 195 lbs

18

Karl
Boehringer

7:30 PM CrossFit

1 x 3 @ 125 lbs

19

Jeff
Davis

4:30 PM CrossFit

1 x 7 @ 50 lbs

left arm only

20

Ying
Guo

7:30 PM CrossFit

1 x 1 @ 145 lbs

Female Clients

1

Victoria
Duncan

5:30 PM CrossFit

1 x 5 @ 145 lbs

2

Brenda
Miller

8:00 AM CrossFit

1 x 7 @ 75 lbs

3

Kasey
Kohring

5:30 PM CrossFit

1 x 3 @ 165 lbs

4

Lissy
Cowdery

5:30 PM CrossFit

1 x 5 @ 95 lbs

5

Kelsey
Questel

6:00 AM CrossFit

1 x 4 @ 95 lbs

6

Private

4:30 PM CrossFit

1 x 3 @ 115 lbs

7

Brittany
Pankopp

10:00 AM CrossFit

1 x 3 @ 100 lbs

8

Florisa
Acosta

8:00 AM CrossFit

1 x 2 @ 135 lbs

8

Michelle
Vaughn

8:00 AM CrossFit

1 x 2 @ 135 lbs

9

Vicki
Mason

5:30 PM CrossFit

1 x 3 @ 85 lbs

10

Michelle
Gillespie

8:00 AM CrossFit

1 x 3 @ 75 lbs

11

Sharon
Brooks

6:00 AM CrossFit

1 x 2 @ 95 lbs

12

Dana
Boyle

4:30 PM CrossFit

1 x 1 @ 165 lbs

13

America
Jones

7:30 PM CrossFit

1 x 1 @ 120 lbs

14

Lori
Adkins

8:00 AM CrossFit

1 x 1 @ 115 lbs

15

Carme
Boehringer

7:30 PM CrossFit

1 x 1 @ 105 lbs

16

Alexis
Angier

8:00 AM CrossFit

3 x 115 @ 0 lbs