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Front Squat

Metcon

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Workout

WOD - Monday, April 16, 2018

Weightlifting

Front Squat (Find 3 RM for the day)

Front Squat

Recommended rep sequence: 1X5@ 50-60-70%; 1X3 @ 80-85-85+%

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 6

7 Power Cleans (115/85)
5 Front Rack Reverse Lunges
3 Wall Walks (Chest to Wall)

Rx+ = (135/95)
Scaled = (85/55) and sub 3 Shoulder-to-Overhead (STOH) for Wall Walks

Cash Out

Metcon (AMRAP - Reps)

AMRAP 5

50 Sit-ups
40 Straight Leg Raises
30 Supermans
20 Hollow Rocks
10 V-ups

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

Whiteboard:

Monday, April 16, 2018

Male Clients

1

Private

4:30 PM CrossFit

1 x 3 @ 305 lbs

2

Tom
Boyle

5:00 AM CrossFit

1 x 3 @ 285 lbs

3

Brandon
Henry

5:00 AM CrossFit

1 x 3 @ 245 lbs

3

Steve
Golden

5:30 PM CrossFit

1 x 3 @ 245 lbs

4

Jeff
Smith

5:30 PM CrossFit

1 x 3 @ 235 lbs

4

Rich
Marino

5:30 PM CrossFit

1 x 3 @ 235 lbs

4

Wallis
Shoppy

5:30 PM CrossFit

1 x 3 @ 235 lbs

5

Bryan
Bureau

5:30 PM CrossFit

1 x 3 @ 225 lbs

5

Ollin
Dunford

5:00 AM CrossFit

1 x 3 @ 225 lbs

5

Robert
Self

5:00 AM CrossFit

1 x 3 @ 225 lbs

6

Travis
Trotter

4:30 PM CrossFit

1 x 3 @ 217 lbs

7

Private

5:00 AM CrossFit

1 x 3 @ 215 lbs

8

Brennan
Wesolowski

5:30 PM CrossFit

1 x 3 @ 205 lbs

8

Casey
Hall

5:30 PM CrossFit

1 x 3 @ 205 lbs

8

Christian
Acosta

5:30 PM CrossFit

1 x 3 @ 205 lbs

8

Clint
VanHoy

4:30 PM CrossFit

1 x 3 @ 205 lbs

9

Private

6:00 AM CrossFit

1 x 3 @ 200 lbs

10

Daniel
Jeffery

5:30 PM CrossFit

1 x 3 @ 195 lbs

10

Jeff
Beatty

6:00 AM CrossFit

1 x 3 @ 195 lbs

11

Erik
Manning

5:30 PM CrossFit

1 x 3 @ 185 lbs

11

Jeff
Austin

8:00 AM CrossFit

1 x 3 @ 185 lbs

11

Mike
Brown

5:00 AM CrossFit

1 x 3 @ 185 lbs

11

Russ
Anderson

5:00 AM CrossFit

1 x 3 @ 185 lbs

12

Chris
Bryant

5:30 PM CrossFit

1 x 3 @ 165 lbs

50# 3RM PR!

12

David
Stevens

8:00 AM CrossFit

1 x 3 @ 165 lbs

13

Alex
Karpinski

7:30 PM CrossFit

1 x 3 @ 160 lbs

13

Lee
Whetstone

7:30 PM CrossFit

1 x 3 @ 160 lbs

14

Harris
Frank

5:00 AM CrossFit

1 x 3 @ 155 lbs

15

David
Johnson

8:00 AM CrossFit

1 x 3 @ 150 lbs

16

Keith
Jones

7:30 PM CrossFit

1 x 3 @ 145 lbs

17

Karl
Boehringer

7:30 PM CrossFit

1 x 3 @ 125 lbs

17

Mike
Witt

8:00 AM CrossFit

1 x 3 @ 125 lbs

to bench level depth

18

David
Harvey

7:30 PM CrossFit

1 x 3 @ 25 lbs

Female Clients

1

Kasey
Kohring

5:30 PM CrossFit

1 x 3 @ 175 lbs

2

Andrea
Bauer

8:00 AM CrossFit

1 x 3 @ 150 lbs

2

Sherry
Godfrey

6:00 AM CrossFit

1 x 3 @ 150 lbs

3

Becca
Roper

5:30 PM CrossFit

1 x 3 @ 125 lbs

3

Juliana
Brooks

5:30 PM CrossFit

1 x 3 @ 125 lbs

4

Allison
Elliott

5:00 AM CrossFit

1 x 3 @ 117 lbs

5

America
Jones

7:30 PM CrossFit

1 x 3 @ 115 lbs

5

Andrea
Kilgren

7:30 PM CrossFit

1 x 3 @ 115 lbs

5

Carme
Boehringer

7:30 PM CrossFit

1 x 3 @ 115 lbs

5

Lily
Anderson

10:00 AM CrossFit

1 x 3 @ 115 lbs

6

Nora
Elwell

4:30 PM CrossFit

1 x 3 @ 110 lbs

7

Lori
Adkins

5:00 AM CrossFit

1 x 3 @ 107 lbs

8

Angie
Bryant

5:30 PM CrossFit

1 x 3 @ 105 lbs

8

Ann
Blaum

10:00 AM CrossFit

1 x 3 @ 105 lbs

8

Brenda
Miller

8:00 AM CrossFit

1 x 3 @ 105 lbs

1 rep 115, saving back

8

Private

10:00 AM CrossFit

1 x 3 @ 105 lbs

9

Kelli
Mullis

5:30 PM CrossFit

1 x 3 @ 100 lbs

9

Lissy
Cowdery

5:30 PM CrossFit

1 x 3 @ 100 lbs

10

Kerry
Welch

10:00 AM CrossFit

1 x 3 @ 90 lbs

11

Mayra
Jones

10:00 AM CrossFit

1 x 3 @ 85 lbs

11

Siobhan
Dunford

5:30 PM CrossFit

1 x 3 @ 85 lbs

12

Marcy
Butler

8:00 AM CrossFit

1 x 3 @ 80 lbs

12

Teresa
Eubanks

8:00 AM CrossFit

1 x 3 @ 80 lbs

13

LeAnn
Austin

8:00 AM CrossFit

1 x 3 @ 70 lbs

keep hands closer together, knees out, elbows up