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Components

Back Squat

"SPEED DEMON"

Settings

Workout

Monday

Warm-up

Halo

Into..

2 ROUNDS
10 Cossack Squats*
5 PVC Kang Squats**
5/5 Single Leg DB RDL

Strength

Back Squat (3-3-3-3)

Back Squat

3-3-3-3
Back Squats*

*Building from Moderate-Heavy to Heavy

*20 min clock

(Score is Weight)

Workout

"SPEED DEMON" (Time)

3 ROUNDS FOR TIME
15 DB Front Squat (35/25)|(25/20)
15 Burpees

-Hard Cap 8:00-

Scaled
Less weight
8-10 FS
8-10 burpees

RX+
50/35

Cool Down

FOR RECOVERY
5:00 Foam Roll Legs and Upper Back

(No Measure)

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Whiteboard:

Monday, March 15, 2021

Male Clients

1

Austin
Haarmann

4:30 PM CrossFit

1 x 3 @ 385 lbs

2

Alex
Johnson

4:30 PM CrossFit

1 x 3 @ 315 lbs

3

Bruce
Vredenburg

5:00 AM CrossFit

1 x 3 @ 295 lbs

3

Randall
Patterson

8:30 AM CrossFit

1 x 3 @ 295 lbs

4

Daniel
Lenzini

4:30 PM CrossFit

1 x 3 @ 285 lbs

5

Stefan
Chamlis

6:30 PM CrossFit

1 x 3 @ 275 lbs

Failed 295

6

Jason
Rabinowitz

5:00 AM CrossFit

1 x 3 @ 245 lbs

6

Mike
Wimmer

6:00 AM CrossFit

1 x 3 @ 245 lbs

7

Alexander
Rios

8:30 AM CrossFit

1 x 3 @ 225 lbs

8

Trung
Huynh

4:30 PM CrossFit

1 x 3 @ 220 lbs

9

William
Striepeck

8:30 AM CrossFit

3 x 3 @ 215 lbs

10

Eli
Brewton

6:00 AM CrossFit

1 x 3 @ 205 lbs

Failed 225

11

Kenneth
Smith

8:30 AM CrossFit

1 x 3 @ 185 lbs

Just not feeling it today.

12

Sergio
Douglas

4:30 PM CrossFit

1 x 3 @ 135 lbs

13

Eric
Seaner

4:30 PM CrossFit

1 x 2 @ 265 lbs

Female Clients

1

Lakeisha
Crouch

6:30 PM CrossFit

1 x 3 @ 245 lbs

2

Jessie
Pickett

8:30 AM CrossFit

1 x 3 @ 195 lbs

3

Jessica
Kelly

5:00 AM CrossFit

1 x 3 @ 175 lbs

Failed 180 (180x2)

3

Jordyn
Bennett

6:30 PM CrossFit

1 x 3 @ 175 lbs

3

Lacy
McKinley

4:30 PM CrossFit

1 x 3 @ 175 lbs

3

Randi
Biggs

4:30 PM CrossFit

1 x 3 @ 175 lbs

3

Sam
Quale

5:30 PM CrossFit

1 x 3 @ 175 lbs

Feeling sorry and tired

4

Alyssa
LaFleur

5:00 AM CrossFit

1 x 3 @ 165 lbs

4

Amy
Abrams

6:00 AM CrossFit

1 x 3 @ 165 lbs

4

Anita
Dean

8:30 AM CrossFit

1 x 3 @ 165 lbs

4

Rachel
Vrooman

5:30 PM CrossFit

1 x 3 @ 165 lbs

5

Emily
Werner

6:30 PM CrossFit

1 x 3 @ 155 lbs

1 @ 175

5

Shayna
Rogers

4:30 PM CrossFit

1 x 3 @ 155 lbs

165 x2 failed the 3rd rep

6

Carmen
Thompson

5:30 PM CrossFit

1 x 3 @ 150 lbs

7

Amanda
Wilson

5:30 PM CrossFit

1 x 3 @ 145 lbs

8

Aditi
Garg

6:00 AM CrossFit

1 x 3 @ 120 lbs

9

Leigh
Green

4:30 PM CrossFit

1 x 3 @ 105 lbs