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Components

Back Squat

Metcon

Settings

Workout

3/19/18

Weightlifting

Back Squat

Back Squat

2 Rounds:
8 Reps @ 74%
rest 1 minute
6 Reps @ 79%
rest 1 minute
4 Reps @ 84%
rest 3 minutes

Metcon

Metcon (3 Rounds for reps)

3 Rounds:
Min 1: - Max Rope Climbs
Min 2: - Max GHD sit-ups
Min 3: - Max Cal Bike
Min 4: -Max DU
Min 5: -Max Wallballs
Min 6: -Rest

10 sec between stations
*Total reps at the end of each round.

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

Whiteboard:

Monday, March 19, 2018

Male Clients

1

Brandon
Hedrick

5:30 AM CrossFit

2 x 4 @ 365 lbs

315, 335, 365

2

Dane
Sonnenberg

5:30 PM CrossFit

2 x 4 @ 315 lbs

3

Patrick
Mizzell

8:30AM CrossFit Class

2 x 4 @ 295 lbs

last set of 4 got sketchy

4

Private

4:00 PM CrossFit

2 x 4 @ 275 lbs

4

Hap
Clayton

9:30 AM CrossFit

2 x 4 @ 275 lbs

4

malachi
mcquien

4:00 PM CrossFit

2 x 4 @ 275 lbs

5

Justin
Lincoln

6:30 AM CrossFit

2 x 4 @ 245 lbs

6

Todd
Mehrmann

6:30 PM CrossFit

2 x 4 @ 235 lbs

7

Alto
Shambles

8:30AM CrossFit Class

2 x 4 @ 225 lbs

7

Brent
Miller

8:30AM CrossFit Class

2 x 4 @ 225 lbs

7

Darius
Nouri

8:30AM CrossFit Class

2 x 4 @ 225 lbs

7

Josh
Roberts

6:30 PM CrossFit

2 x 4 @ 225 lbs

8

Bob
Swadley

6:30 AM CrossFit

2 x 4 @ 205 lbs

8

Derek
Halford

12:00 PM CrossFit

2 x 4 @ 205 lbs

8

Jason
Leach

12:00 PM CrossFit

2 x 4 @ 205 lbs

8

Robert
Johnson

5:30 PM CrossFit

2 x 4 @ 205 lbs

9

Scotty
In Route

8:30AM CrossFit Class

2 x 4 @ 195 lbs

10

Daniel
Leatherman

5:30 AM CrossFit

2 x 4 @ 185 lbs

10

Jason
Denis

4:00 PM CrossFit

2 x 4 @ 185 lbs

11

Kevin
Watters

6:30 PM CrossFit

2 x 40 @ 150 lbs

12

Gage
Kelly

5:30 PM CrossFit

2 x 4 @ 145 lbs

13

Joey
Quilla

4:00 PM CrossFit

2 x 4 @ 140 lbs

14

Bernard
Tripp

6:30 AM CrossFit

2 x 4 @ 135 lbs

Female Clients

1

Katie
Powell

12:00 PM CrossFit

2 x 4 @ 135 lbs

At home

2

Jenn
Warcola

8:30AM CrossFit Class

2 x 4 @ 125 lbs

2

Karina
Collins

4:00 PM CrossFit

2 x 4 @ 125 lbs

2

Maddy
Fero

5:30 AM CrossFit

2 x 4 @ 125 lbs

2

Monica
Leatherman

4:00 PM CrossFit

2 x 4 @ 125 lbs

3

Hillary
May

5:30 PM CrossFit

2 x 4 @ 120 lbs

4

Kelly
Nouri

8:30AM CrossFit Class

2 x 4 @ 107 lbs

5

Alyson
Denis

4:00 PM CrossFit

2 x 4 @ 105 lbs

5

Lauran
Stump

6:30 PM CrossFit

2 x 4 @ 105 lbs

5

Susan
Sterling

5:30 AM CrossFit

2 x 4 @ 105 lbs

6

Rhonda
Halford

12:00 PM CrossFit

2 x 4 @ 95 lbs

7

Katie
Tuttle

4:00 PM CrossFit

2 x 4 @ 75 lbs

8

Ashley
Blinson

8:30AM CrossFit Class

2 x 4 @ 65 lbs

8

Stacey
Nance

6:30 PM CrossFit

2 x 4 @ 65 lbs

Sore

9

Heather
Hovan

12:00 PM CrossFit

2 x 4 @ 55 lbs

10

Laurie
Dymes

5:30 AM CrossFit

2 x 4 @ 45 lbs

11

Miranda
Morales

12:00 PM CrossFit

0 x 0 @ 0 lbs

18.4