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Back Squat

Squat-a-Palooza

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WOD - Monday, March 12, 2018

Warm-up

3x
10/8 Cal Assault Bile
10 Deficit KB Deadlift (Feet on 6-10" box)
5 Box Jumps

Foam Roll Hips/Back/Quads
Ankle + Couch Stretch on Wall

15 Reps Wall Facing Squats (move closer every 5 reps - squat therapy)

Weightlifting

Back Squat (Work up to a 5 RM for the day)

Back Squat

Take 5 sets to find a 5 RM
Suggested progression of 55-60-65-70-75+%

Metcon

Squat-a-Palooza (Time)

3 Rounds for Time:

50 Air Squats
10 Power Clean (135/95)
400m Run

Rx+= (155/105)
Rx 55+= (95/65)

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

Whiteboard:

Monday, March 12, 2018

Male Clients

1

Private

4:30 PM CrossFit

1 x 5 @ 315 lbs

1

Rich
Marino

4:30 PM CrossFit

1 x 5 @ 315 lbs

1

Robert
Self

5:00 AM CrossFit

1 x 5 @ 315 lbs

2

Tom
Boyle

5:00 AM CrossFit

1 x 5 @ 305 lbs

3

AJ
Ross

6:00 AM CrossFit

1 x 5 @ 275 lbs

3

Jeff
Smith

7:30 PM CrossFit

1 x 5 @ 275 lbs

4

Austin
Hash

8:00 AM CrossFit

1 x 5 @ 245 lbs

4

Brandon
Henry

5:00 AM CrossFit

1 x 5 @ 245 lbs

4

Rob
Blackwell

8:00 AM CrossFit

1 x 5 @ 245 lbs

<75%

5

Bryan
Bureau

5:30 PM CrossFit

1 x 5 @ 235 lbs

6

Aaron
Carver

5:00 AM CrossFit

1 x 5 @ 225 lbs

6

David
Stevens

8:00 AM CrossFit

1 x 5 @ 225 lbs

6

Paul
Miller

8:00 AM CrossFit

1 x 5 @ 225 lbs

6

Russ
Anderson

5:00 AM CrossFit

1 x 5 @ 225 lbs

6

Steve
Golden

5:30 PM CrossFit

1 x 5 @ 225 lbs

7

Erik
Manning

7:30 PM CrossFit

1 x 5 @ 215 lbs

8

Jeff
Beatty

5:30 PM CrossFit

1 x 5 @ 205 lbs

9

Casey
Hall

5:30 PM CrossFit

1 x 5 @ 195 lbs

9

Wallis
Shoppy

5:30 PM CrossFit

1 x 5 @ 195 lbs

10

Brennan
Wesolowski

8:00 AM CrossFit

1 x 5 @ 185 lbs

10

Chris
Davis

10:00 AM CrossFit

1 x 5 @ 185 lbs

rounding at the bottom

10

Clint
VanHoy

8:00 AM CrossFit

1 x 5 @ 185 lbs

10

Dave
Lombardo

5:00 AM CrossFit

1 x 5 @ 185 lbs

10

Greg
Bickhart

5:00 AM CrossFit

1 x 5 @ 185 lbs

11

Alex
Karpinski

7:30 PM CrossFit

1 x 5 @ 180 lbs

12

Keith
Jones

7:30 PM CrossFit

1 x 5 @ 160 lbs

12

Lee
Whetstone

7:30 PM CrossFit

1 x 5 @ 160 lbs

13

David
Johnson

8:00 AM CrossFit

1 x 5 @ 150 lbs

14

Robin
Gautham Mu ...

6:00 AM CrossFit

1 x 5 @ 135 lbs

14

Ying
Guo

7:30 PM CrossFit

1 x 5 @ 135 lbs

Female Clients

1

Kasey
Kohring

5:30 PM CrossFit

1 x 5 @ 185 lbs

felt good

2

Sherry
Godfrey

6:00 AM CrossFit

1 x 5 @ 175 lbs

3

Victoria
Duncan

5:30 PM CrossFit

1 x 5 @ 155 lbs

4

Emily
Thaxton

8:00 AM CrossFit

1 x 5 @ 150 lbs

5

Jessica
Chauncey

5:00 AM CrossFit

1 x 5 @ 140 lbs

5

Natalie
Mahler

5:00 AM CrossFit

1 x 5 @ 140 lbs

100,110,120,130,140

5

Rachel
Thompson

4:30 PM CrossFit

1 x 5 @ 140 lbs

5

Vanessa
Beatty

5:30 PM CrossFit

1 x 5 @ 140 lbs

6

Dana
Boyle

10:00 AM CrossFit

1 x 5 @ 135 lbs

7

America
Jones

7:30 PM CrossFit

1 x 5 @ 125 lbs

8

Nora
Elwell

4:30 PM CrossFit

1 x 5 @ 120 lbs

9

Hannah
Thompson

4:30 PM CrossFit

1 x 5 @ 115 lbs

9

Kayla
West

7:30 PM CrossFit

1 x 5 @ 115 lbs

9

Lissy
Cowdery

5:30 PM CrossFit

1 x 5 @ 115 lbs

9

Rachel
Blackwell

10:00 AM CrossFit

1 x 5 @ 115 lbs

9

Saskia
Arnesen

10:00 AM CrossFit

1 x 5 @ 115 lbs

9

Shelby
Wilson

7:30 PM CrossFit

1 x 5 @ 115 lbs

10

Private

10:00 AM CrossFit

1 x 5 @ 105 lbs

10

Allison
Elliott

5:00 AM CrossFit

1 x 5 @ 105 lbs

10

Brenda
Miller

8:00 AM CrossFit

1 x 5 @ 105 lbs

10

Estela
Falla-Ross

6:00 AM CrossFit

1 x 5 @ 105 lbs

10

Lily
Anderson

8:00 AM CrossFit

1 x 5 @ 105 lbs

10

Michelle
Gillespie

8:00 AM CrossFit

1 x 5 @ 105 lbs

10

Michelle
Vaughn

8:00 AM CrossFit

1 x 5 @ 105 lbs

10

Sharon
Brooks

6:00 AM CrossFit

1 x 5 @ 105 lbs

11

Angela
Ing

8:00 AM CrossFit

1 x 5 @ 95 lbs

11

Private

4:30 PM CrossFit

1 x 5 @ 95 lbs

11

Kelli
Mullis

4:30 PM CrossFit

1 x 5 @ 95 lbs

12

Amy
Linton

10:00 AM CrossFit

1 x 5 @ 90 lbs

13

Aimee
Wolf

8:00 AM CrossFit

1 x 5 @ 85 lbs

13

Alex
Wright

7:30 PM CrossFit

1 x 5 @ 85 lbs

13

Karen
Bickhart

5:00 AM CrossFit

1 x 5 @ 85 lbs

13

Katie
Miller

8:00 AM CrossFit

1 x 5 @ 85 lbs

14

Private

7:30 PM CrossFit

1 x 5 @ 75 lbs

14

Monica
hattaway

7:30 PM CrossFit

1 x 5 @ 75 lbs

15

LeAnn
Austin

8:00 AM CrossFit

1 x 5 @ 65 lbs

get chest up