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Back Squat

Metcon

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Workout

3/28/16

Hours today are 5:30am 6:30am, 8:30am, 5:30pm and 6:30pm

Weightlifting

Back Squat (4x3 climbing then set 5 max reps at 80%1RM)

Back Squat

4x3 climbing, start low at 50% of 1 RM and slowly go up to 80% for your 5th set of max reps. Change the reps in WODify from 1 to whatever # you get. We will go up 5% for our last set for the next 5 weeks on Mondays so make sure your % are accurate. Next Monday will be max reps at 85%

Metcon

Metcon (Time)

4 RFT
400m Run
12 T2B

ADV RX you go every 3 min and log your longest round. So for example from 0-3 R1, 3-6 R2, 6-9 R3, 9-12 R4. Time yourself each round and log your longest round.

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

Whiteboard:

Monday, March 28, 2016

Male Clients

1

Brandon
Hedrick

5:30 AM CrossFit

1 x 9 @ 340 lbs

2

Derek
Halford

8:30AM CrossFit Class

1 x 5 @ 315 lbs

3

Colby
Wollak

5:30 PM CrossFit

1 x 9 @ 285 lbs

3

Charles
Famulari

5:30 PM CrossFit

1 x 6 @ 285 lbs

3

Derrick
Ledford

5:30 PM CrossFit

1 x 3 @ 285 lbs

Tweaked back, couldn't complete max set

4

Private

5:30 PM CrossFit

1 x 3 @ 255 lbs

5

Max
McClure

6:30 PM CrossFit

1 x 10 @ 225 lbs

6

Eric
Olinger

5:30 AM CrossFit

1 x 10 @ 205 lbs

6

Josh
Roberts

5:30 PM CrossFit

1 x 10 @ 205 lbs

6

Jordan
Propst

8:30AM CrossFit Class

1 x 5 @ 205 lbs

7

Zack
DeBerry

5:30 AM CrossFit

1 x 11 @ 185 lbs

7

Toni
Huber

5:30 PM CrossFit

1 x 5 @ 185 lbs

8

Trent
Hovis

5:30 PM CrossFit

1 x 3 @ 175 lbs

9

Big Mike
Famulari

8:30AM CrossFit Class

1 x 3 @ 125 lbs

10

Tommy
Grey

5:30 PM CrossFit

1 x 10 @ 95 lbs

Female Clients

1

Brittany
Bowden

6:30 PM CrossFit

1 x 10 @ 175 lbs

1

Jill
Olinger

6:30 AM CrossFit

1 x 8 @ 175 lbs

2

Stacey
Nance

6:30 PM CrossFit

1 x 1 @ 140 lbs

85,115,135,140

3

Katie
Powell

5:30 PM CrossFit

1 x 10 @ 135 lbs

3

Rhonda
Halford

5:30 AM CrossFit

1 x 1 @ 135 lbs

4

Susan
Sterling

5:30 AM CrossFit

1 x 8 @ 120 lbs

5

Megan
Frasure

6:30 PM CrossFit

1 x 10 @ 115 lbs

6

Karina
Collins

5:30 PM CrossFit

1 x 10 @ 95 lbs

6

Ahni
Halford

8:30AM CrossFit Class

1 x 6 @ 95 lbs

7

Starr
Boler

8:30AM CrossFit Class

1 x 15 @ 85 lbs

7

Christy
Johnson

8:30AM CrossFit Class

1 x 12 @ 85 lbs

no max - started at 35#

8

Linda
Royston

5:30 AM CrossFit

1 x 5 @ 75 lbs

8

Lindsey
Burton

5:30 PM CrossFit

1 x 5 @ 75 lbs

8

Paxton
Cribb

5:30 PM CrossFit

1 x 5 @ 75 lbs

9

Lauran
Stump

6:30 PM CrossFit

1 x 8 @ 65 lbs