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Back Squat

Carver

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Workout

WOD - Monday, April 2, 2018

Warm-up

Run 200
Foam Roll As Needed

2x
10 Wall Squats
10 X-Band or Banded Walk
10 Banded Glute Bridges
10 Banded Squats

Weightlifting

Back Squat (Find 1 RM for the day)

Back Squat

Metcon

Carver (AMRAP - Rounds and Reps)

AMRAP 20

8 Burpees
6 Front Squats (135/95)
200m Run (with 45/25# Plates)
2 Rope Climbs (2:1 Progressions)

Rx+= (155/115)
Rx55+= (115/75)
Run is worth 4 reps

Travel WOD

Complete for Time:
800m Run
50 Walking Lunge Steps
400m Run
25 Walking Lunge Steps

If available, hold a plate or dumbbell overhed for lunges.

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

Whiteboard:

Monday, April 02, 2018

Male Clients

1

Jason
Rogers

4:30 PM CrossFit

1 x 1 @ 405 lbs

ran out of time.

2

Tom
Boyle

5:00 AM CrossFit

1 x 1 @ 375 lbs

3

Private

4:30 PM CrossFit

1 x 1 @ 365 lbs

4

JP
Short

4:30 PM CrossFit

1 x 1 @ 325 lbs

5

Ken
Walma

5:00 AM CrossFit

1 x 2 @ 315 lbs

6

Garret
Merkley

5:30 PM CrossFit

1 x 1 @ 305 lbs

7

Aaron
Carver

5:00 AM CrossFit

1 x 1 @ 295 lbs

7

Brandon
Henry

5:00 AM CrossFit

1 x 1 @ 295 lbs

8

Mike
Brown

5:00 AM CrossFit

1 x 1 @ 275 lbs

9

Brennan
Wesolowski

8:00 AM CrossFit

1 x 1 @ 265 lbs

10

Daniel
Jeffery

4:30 PM CrossFit

1 x 1 @ 245 lbs

11

Greg
Bickhart

5:00 AM CrossFit

1 x 1 @ 235 lbs

sore back

12

Harris
Frank

5:00 AM CrossFit

1 x 1 @ 185 lbs

13

David
Johnson

8:00 AM CrossFit

1 x 1 @ 175 lbs

13

Kameron
Hose

4:30 PM CrossFit

1 x 1 @ 175 lbs

13

Karl
Boehringer

7:30 PM CrossFit

1 x 1 @ 175 lbs

Female Clients

1

Kasey
Kohring

5:30 PM CrossFit

1 x 1 @ 215 lbs

Failed 220

1

Victoria
Duncan

5:30 PM CrossFit

1 x 1 @ 215 lbs

2

Sherry
Godfrey

6:00 AM CrossFit

1 x 1 @ 185 lbs

3

Jena
Marullo

10:00 AM CrossFit

1 x 1 @ 173 lbs

4

Nora
Elwell

4:30 PM CrossFit

1 x 1 @ 170 lbs

5

America
Jones

7:30 PM CrossFit

1 x 1 @ 165 lbs

5

Kayla
West

7:30 PM CrossFit

1 x 1 @ 165 lbs

5

Michelle
Vaughn

8:00 AM CrossFit

1 x 1 @ 165 lbs

6

Saskia
Arnesen

10:00 AM CrossFit

1 x 1 @ 160 lbs

7

Andrea
Kilgren

7:30 PM CrossFit

1 x 1 @ 155 lbs

7

Carme
Boehringer

7:30 PM CrossFit

1 x 1 @ 155 lbs

7

Michelle
Gillespie

8:00 AM CrossFit

1 x 1 @ 155 lbs

Working my way back slowly

8

Allison
Elliott

5:00 AM CrossFit

1 x 1 @ 150 lbs

9

Kelsey
Questel

6:00 AM CrossFit

1 x 1 @ 145 lbs

9

Shelby
Wilson

7:30 PM CrossFit

1 x 1 @ 145 lbs

10

Monica
Lee

7:30 PM CrossFit

1 x 1 @ 140 lbs

11

Lori
Adkins

5:00 AM CrossFit

1 x 1 @ 135 lbs

12

Teresa
Eubanks

8:00 AM CrossFit

1 x 1 @ 130 lbs

13

Amy
Linton

10:00 AM CrossFit

1 x 1 @ 120 lbs

13

Ann
Blaum

10:00 AM CrossFit

1 x 1 @ 120 lbs

knee pain