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Back Squat

The Chief

1-Mile Run

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Workout

WOD - Monday, May 21, 2018

Weightlifting

Back Squat (1X5 @ 45%; 1X3 @ 55%; 1X1 @ 65%, 1XME @ 70%)

Back Squat

After warm up progression, complete 1 ME set at 70% of 1 RM. Goal is 12+ reps.

Metcon

The Chief (AMRAP - Rounds)

Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

Scaled = (95/65); Super Scaled (75/55)
Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Count total completed rounds.

Extra Credit

1-Mile Run (Time)

Max Effort 1-Mile Run

Rx+= Vested

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

Whiteboard:

Monday, May 21, 2018

Male Clients

1

Private

4:30 PM CrossFit

1 x 18 @ 255 lbs

2

Rich
Marino

5:30 PM CrossFit

1 x 16 @ 255 lbs

3

Brandon
Henry

7:30 PM CrossFit

1 x 18 @ 215 lbs

4

Brennan
Wesolowski

10:00 AM CrossFit

1 x 16 @ 185 lbs

Open gym 5/25/18

4

Justin
Ramer

4:30 PM CrossFit

1 x 16 @ 185 lbs

5

Tom
Boyle

5:00 AM CrossFit

1 x 10 @ 285 lbs

6

Jeff
Smith

5:30 PM CrossFit

1 x 15 @ 185 lbs

Knee

7

AJ
Ross

6:00 AM CrossFit

1 x 12 @ 225 lbs

8

JP
Short

5:30 PM CrossFit

1 x 11 @ 245 lbs

9

Paul
Miller

8:00 AM CrossFit

1 x 13 @ 205 lbs

10

Mike
McCleery

8:00 AM CrossFit

1 x 15 @ 175 lbs

11

Casey
Hall

5:30 PM CrossFit

1 x 14 @ 185 lbs

12

Mike
Brown

5:00 AM CrossFit

1 x 13 @ 195 lbs

13

Dave
Lombardo

5:00 AM CrossFit

1 x 12 @ 210 lbs

13

Robert
Self

5:00 AM CrossFit

1 x 8 @ 315 lbs

14

Russ
Anderson

5:00 AM CrossFit

1 x 12 @ 195 lbs

15

Wallis
Shoppy

5:00 AM CrossFit

1 x 11 @ 205 lbs

16

Dale
Rinkenberger

5:30 PM CrossFit

1 x 12 @ 185 lbs

16

Erik
Manning

4:30 PM CrossFit

1 x 12 @ 185 lbs

17

Keith
Jones

7:30 PM CrossFit

1 x 15 @ 145 lbs

18

Clint
VanHoy

8:00 AM CrossFit

1 x 12 @ 175 lbs

19

Chris
Davis

10:00 AM CrossFit

1 x 10 @ 200 lbs

19

Tim
Gaddis

10:00 AM CrossFit

1 x 10 @ 200 lbs

20

Rob
Blackwell

6:00 AM CrossFit

1 x 8 @ 245 lbs

21

Greg
Bickhart

5:00 AM CrossFit

1 x 13 @ 135 lbs

22

Mike
Witt

5:30 PM CrossFit

1 x 12 @ 145 lbs

good depth

23

David
Johnson

8:00 AM CrossFit

1 x 12 @ 135 lbs

23

Harris
Frank

5:00 AM CrossFit

1 x 12 @ 135 lbs

24

Scott
Barton

7:30 PM CrossFit

1 x 14 @ 105 lbs

25

Jason
Jones

5:00 AM CrossFit

1 x 12 @ 115 lbs

26

Alex
Davis

5:30 PM CrossFit

1 x 10 @ 135 lbs

27

Travis
Jones

10:00 AM CrossFit

1 x 6 @ 205 lbs

28

David
Stevens

8:00 AM CrossFit

1 x 7 @ 175 lbs

29

Alex
Karpinski

7:30 PM CrossFit

1 x 7 @ 155 lbs

30

Chris
Lenox

10:00 AM CrossFit

1 x 5 @ 205 lbs

31

Steven
Olson

5:30 PM CrossFit

1 x 5 @ 135 lbs

Female Clients

1

Kasey
Kohring

5:30 PM CrossFit

1 x 16 @ 150 lbs

2

Andrea
Bauer

8:00 AM CrossFit

1 x 13 @ 145 lbs

3

Private

10:00 AM CrossFit

1 x 15 @ 125 lbs

3

Molly
Clark

7:30 PM CrossFit

1 x 15 @ 125 lbs

4

Sherry
Godfrey

6:00 AM CrossFit

1 x 12 @ 145 lbs

5

Victoria
Duncan

5:30 PM CrossFit

1 x 10 @ 160 lbs

6

Rachel
Blackwell

8:00 AM CrossFit

1 x 12 @ 130 lbs

7

Juliana
Brooks

4:30 PM CrossFit

1 x 13 @ 115 lbs

8

Sharon
Brooks

6:00 AM CrossFit

1 x 15 @ 95 lbs

9

Kayla
West

7:30 PM CrossFit

1 x 12 @ 115 lbs

9

Saskia
Arnesen

10:00 AM CrossFit

1 x 12 @ 115 lbs

10

Andrea
Kilgren

7:30 PM CrossFit

1 x 11 @ 125 lbs

11

Allison
Elliott

5:00 AM CrossFit

1 x 13 @ 105 lbs

11

Lori
Adkins

5:00 AM CrossFit

1 x 13 @ 105 lbs

12

Kerry
Welch

10:00 AM CrossFit

1 x 16 @ 85 lbs

13

Lissy
Cowdery

5:30 PM CrossFit

1 x 14 @ 95 lbs

14

Alexis
Angier

6:00 AM CrossFit

1 x 12 @ 105 lbs

15

America
Jones

7:30 PM CrossFit

1 x 10 @ 125 lbs

16

Siobhan
Dunford

5:30 PM CrossFit

1 x 10 @ 105 lbs

increase next time

17

Hannah
Padovano

8:00 AM CrossFit

1 x 12 @ 85 lbs

17

Linnet
Orbe

6:00 AM CrossFit

1 x 12 @ 85 lbs

18

Angela
Ing

10:00 AM CrossFit

1 x 10 @ 92 lbs

19

Brenda
Miller

8:00 AM CrossFit

1 x 12 @ 75 lbs

left hip;{

19

Marcy
Butler

8:00 AM CrossFit

1 x 12 @ 75 lbs

19

Michelle
Gillespie

8:00 AM CrossFit

1 x 12 @ 75 lbs

20

Amy
Linton

10:00 AM CrossFit

1 x 10 @ 85 lbs

20

Private

4:30 PM CrossFit

1 x 10 @ 85 lbs

20

Kelli
Mullis

10:00 AM CrossFit

1 x 10 @ 85 lbs

21

Karlye
Ramer

4:30 PM CrossFit

1 x 9 @ 85 lbs

22

Lisa
Roiret

10:00 AM CrossFit

1 x 10 @ 75 lbs

22

Mayra
Jones

10:00 AM CrossFit

1 x 10 @ 75 lbs

23

Lauren
Wise

8:00 AM CrossFit

1 x 7 @ 75 lbs

24

LeAnn
Austin

8:00 AM CrossFit

1 x 8 @ 65 lbs

25

Vicki
Mason

5:30 PM CrossFit

1 x 3 @ 110 lbs

26

Private

7:30 PM CrossFit

1 x 5 @ 65 lbs

27

Florisa
Acosta

8:00 AM CrossFit

1 x 130 @ 0 lbs

27

Nora
Elwell

5:30 PM CrossFit

1 x 115 @ 0 lbs

27

Shelby
Wilson

7:30 PM CrossFit

7 x 115 @ 0 lbs