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Components

Squat Clean

Back Squat

Metcon

Settings

Workout

CF - 2/21/22

A:

3 sets
:30 Bike
:20 hollow rock
:20 Air Squats
:20 each leg couch stretch

B: Squat Clean (3x1.1.1 @ 80%; rest :10/2:00)

C: Back Squat (5x5 @80%)

D: Metcon (Time)

GPP
5 rounds
12/9 cal row/ski
12 wall ball 20/14

Competitor
5 rounds
12/9 cal row
12 wall ball30/20

E: Metcon (No Measure)

Bonus fitness / Strength

4 sets:
Db oh sa walking lunge 50’ rest 1:00
20 burpee to target rest 1:00

E: Metcon (No Measure)

Bonus fitness / Strength

4 sets:
Db oh sa walking lunge 50’ rest 1:00
20 burpee to target rest 1:00

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

Whiteboard:

Monday, February 21, 2022

Male Clients

1

Tyler
Parker

5:00 AM CrossFit

3 x 3 @ 250 lbs

2

Janson
Moore

4:00 PM CrossFit

3 x 3 @ 245 lbs

3

Bradd
Hughes

11:30 AM CrossFit

3 x 3 @ 240 lbs

4

Alex
Adkins

5:00 AM CrossFit

3 x 3 @ 230 lbs

225-230-235

5

Daniel
Esborg

5:00 PM CrossFit

3 x 3 @ 225 lbs

5

JD
Mason

6:00 PM CrossFit

3 x 3 @ 225 lbs

6

_Stuart
Chandler

5:00 PM CrossFit

3 x 3 @ 215 lbs

7

Brandon
Zajac

6:00 PM CrossFit

3 x 3 @ 185 lbs

7

David
Olsen

5:00 AM CrossFit

3 x 3 @ 185 lbs

7

J.R.
Graham

5:00 PM CrossFit

3 x 3 @ 185 lbs

7

Joel
Mason

5:00 AM CrossFit

3 x 3 @ 185 lbs

8

Ben
Hanback

11:30 AM CrossFit

3 x 3 @ 165 lbs

8

Chris
Williams

5:00 AM CrossFit

3 x 3 @ 165 lbs

8

David
Kan

6:00 PM CrossFit

3 x 3 @ 165 lbs

8

Luke
Wylie

6:00 PM CrossFit

3 x 3 @ 165 lbs

9

Voncha
Reddy

7:00am CrossFit

3 x 3 @ 155 lbs

10

Chris
Beavers

6:00 AM CrossFit

3 x 3 @ 145 lbs

11

Cory
Rexford

4:00 PM CrossFit

3 x 3 @ 135 lbs

12

Michael
Richey

7:00am CrossFit

3 x 1 @ 45 lbs

No added weight; barbell from half lift

Female Clients

1

Christina
Chandler

6:00 AM CrossFit

3 x 3 @ 165 lbs

1

Heather
Hippensteel

4:00 PM CrossFit

3 x 3 @ 165 lbs

2

Becca
Esborg

5:00 PM CrossFit

3 x 3 @ 145 lbs

2

Ellen
Mullins

5:00 PM CrossFit

3 x 3 @ 145 lbs

2

jessica
white

5:00 PM CrossFit

3 x 3 @ 145 lbs

3

Colette
SavageJones

5:00 AM CrossFit

3 x 3 @ 135 lbs

3

Jordan
Wylie

11:30 AM CrossFit

3 x 3 @ 135 lbs

3

Laura Lynn
Williams

11:30 AM CrossFit

3 x 3 @ 135 lbs

4

Brittany
Hanback

11:30 AM CrossFit

3 x 3 @ 120 lbs

5

Jessica
Dodd

6:00 PM CrossFit

3 x 3 @ 115 lbs

6

Private

6:00 PM CrossFit

3 x 3 @ 105 lbs

6

Tori
Tesmer

5:00 PM CrossFit

3 x 3 @ 105 lbs

7

Taylor Marie
Reid

11:30 AM CrossFit

3 x 3 @ 85 lbs

95 on last set tho

7

Tori
Lyczkowski

6:00 AM CrossFit

3 x 3 @ 85 lbs

8

Shannon
Lyczkowski

6:00 PM CrossFit

3 x 3 @ 75 lbs

8

Susan
Abell

6:00 PM CrossFit

3 x 3 @ 75 lbs

9

Nicole
Rieman

6:00 AM CrossFit

3 x 3 @ 50 lbs

35 -> 45 -> 50 lb

10

Melinda
Henderson

5:00 PM CrossFit

3 x 3 @ 35 lbs