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Back Squat

Dirty Thirty

Settings

Workout

4/4/16

Weightlifting

Back Squat (4x3, climbing the max reps at 85%)

Back Squat

4x3 climbing, start low at 50% of 1 RM and slowly go up to 85% for your 5th set of max reps. Change the reps in WODify from 1 to whatever # you get. If you missed last Monday than do 80%

Metcon

Dirty Thirty (Time)

30 Box Jumps (24″/20″)
30 C2B
30 KBS (24/16kg)
30 T2B
30 Push Presses (115/80)
30 Deadlifts (115/80)
30 Wallballs (20/14)
30 Burpees
30 Double-Unders

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

Whiteboard:

Monday, April 04, 2016

Male Clients

1

Brandon
Hedrick

5:30 AM CrossFit

1 x 6 @ 365 lbs

2

Derrick
Ledford

5:30 PM CrossFit

1 x 5 @ 345 lbs

185,225,275,305,345

3

Derek
Halford

8:30AM CrossFit Class

1 x 3 @ 335 lbs

4

Joshua
Dockens

4:00 PM CrossFit

1 x 8 @ 315 lbs

5

Neil
Glezen

12:00 PM CrossFit

1 x 4 @ 305 lbs

6

Private

6:30 AM CrossFit

1 x 12 @ 300 lbs

6

Erich
Cloninger

4:00 PM CrossFit

1 x 7 @ 300 lbs

6

Colby
Wollak

5:30 PM CrossFit

1 x 5 @ 300 lbs

6

Charles
Famulari

4:00 PM CrossFit

1 x 3 @ 300 lbs

7

Hap
Clayton

8:30AM CrossFit Class

1 x 5 @ 280 lbs

8

Private

9:30 AM CrossFit

1 x 2 @ 275 lbs

9

Max
McClure

6:30 PM CrossFit

1 x 10 @ 240 lbs

9

Jason
Leach

12:00 PM CrossFit

1 x 6 @ 240 lbs

10

Eric
Olinger

5:30 PM CrossFit

1 x 5 @ 235 lbs

10

Sean
Franklin

6:30 PM CrossFit

1 x 4 @ 235 lbs

11

Darius
Nouri

4:00 PM CrossFit

1 x 9 @ 225 lbs

11

Brent
Miller

9:30 AM CrossFit

1 x 5 @ 225 lbs

11

Shawn
Deluca

5:30 PM CrossFit

1 x 2 @ 225 lbs

front squat

12

Josh
Roberts

5:30 PM CrossFit

1 x 8 @ 217 lbs

12

Eli
Joy

5:30 PM CrossFit

1 x 6 @ 217 lbs

Also did 4x3 at 217

13

Lanny
Natoli

4:00 PM CrossFit

1 x 7 @ 215 lbs

13

Jordan
Propst

8:30AM CrossFit Class

1 x 3 @ 215 lbs

14

Zack
DeBerry

5:30 AM CrossFit

1 x 7 @ 205 lbs

135,155,175,185 x 3

14

Daniel
Leatherman

5:30 AM CrossFit

1 x 3 @ 205 lbs

14

Tom
Collins

5:30 PM CrossFit

1 x 3 @ 205 lbs

15

Robert
Johnson

5:30 PM CrossFit

1 x 7 @ 195 lbs

16

Nick
Caruso

5:30 AM CrossFit

1 x 4 @ 165 lbs

17

Hank
Parker Jr

9:30 AM CrossFit

1 x 5 @ 155 lbs

18

Tommy
Grey

6:30 PM CrossFit

1 x 8 @ 105 lbs

19

Rhett
Reiser

5:30 PM CrossFit

1 x 20 @ 85 lbs

19

Ty
Callaway

5:30 PM CrossFit

1 x 15 @ 85 lbs

19

Johnny
Babitz

5:30 PM CrossFit

1 x 10 @ 85 lbs

Female Clients

1

Cambell
Vander Haar

4:00 PM CrossFit

1 x 10 @ 225 lbs

2

Alyson
Knight

5:30 PM CrossFit

1 x 5 @ 205 lbs

2

Leslie
Auton

5:30 PM CrossFit

1 x 3 @ 205 lbs

Parallel on 4th...just stopped

3

Jill
Olinger

4:00 PM CrossFit

1 x 10 @ 187 lbs

4

Brittany
Bowden

6:30 PM CrossFit

1 x 4 @ 185 lbs

5

Private

6:30 AM CrossFit

1 x 6 @ 170 lbs

6

Myra
Harmon

9:30 AM CrossFit

1 x 8 @ 152 lbs

80%

7

Katie
Powell

8:30AM CrossFit Class

1 x 8 @ 145 lbs

7

Stacey
Nance

6:30 PM CrossFit

1 x 1 @ 145 lbs

8

Miranda
Morales

4:00 PM CrossFit

1 x 7 @ 135 lbs

9

Jenn
Warcola

8:30AM CrossFit Class

1 x 10 @ 130 lbs

80%

10

Amanda
Vander Haar

4:00 PM CrossFit

1 x 6 @ 125 lbs

10

Megan
Frasure

6:30 PM CrossFit

1 x 6 @ 125 lbs

11

Rhonda
Halford

12:00 PM CrossFit

1 x 7 @ 115 lbs

11

Krissy
Jones

8:30AM CrossFit Class

1 x 3 @ 115 lbs

80%

12

Karina
Collins

5:30 PM CrossFit

1 x 4 @ 112 lbs

@ 85%

13

Cambell
Vander Haar

4:00 PM CrossFit

4 x 3 @ 105 lbs

14

Lindsey
Burton

5:30 AM CrossFit

1 x 6 @ 95 lbs

14

Paxton
Cribb

5:30 AM CrossFit

1 x 6 @ 95 lbs

14

Shannon
Fichter

5:30 AM CrossFit

1 x 6 @ 95 lbs

15

Lauran
Stump

6:30 PM CrossFit

1 x 1 @ 85 lbs

16

Jennifer
Grey

5:30 PM CrossFit

1 x 6 @ 75 lbs

16

Christy
Johnson

9:30 AM CrossFit

1 x 5 @ 75 lbs

work on knees below parallel rather than weight

17

Kendra
Caruso

5:30 AM CrossFit

1 x 4 @ 65 lbs