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Back Squat

Metcon

100m Row

Annie

Settings

Workout

WOD - Wednesday, May 30, 2018

Weightlifting

EMOM 20

Min 1 = 5 reps Back Squat @ 55%
Min 2 = 5 Box Jumps*
Min 3 = 50m Max Effort Shuttle Sprint (Sub is 100m row sprint) - Enter lowest time
Min 4 = Rest

* Max box height using 30/24/20 inch boxes

Back Squat (5X5 @ 55%)

Back Squat

Metcon (Time)

50m Shuttle Sprint

100m Row (Time)

100m Row

100m Row

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

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

Whiteboard:

Wednesday, May 30, 2018

Male Clients

1

Robert
Self

5:00 AM CrossFit

5 x 5 @ 255 lbs

2

Private

4:30 PM CrossFit

5 x 5 @ 205 lbs

2

Tom
Boyle

5:00 AM CrossFit

5 x 5 @ 205 lbs

3

Brandon
Henry

5:00 AM CrossFit

5 x 5 @ 185 lbs

4

JP
Short

5:00 AM CrossFit

5 x 5 @ 175 lbs

4

Ken
Walma

5:00 AM CrossFit

5 x 5 @ 175 lbs

5

Josh
Cohen

5:30 PM CrossFit

5 x 5 @ 165 lbs

6

Bryan
Bureau

4:30 PM CrossFit

5 x 5 @ 155 lbs

6

Chris
Lenox

10:00 AM CrossFit

5 x 5 @ 155 lbs

6

Jeff
Smith

5:30 PM CrossFit

5 x 5 @ 155 lbs

7

Brennan
Wesolowski

10:00 AM CrossFit

5 x 5 @ 145 lbs

7

Bruce
Grundy

Drive Thru

5 x 5 @ 145 lbs

7

Casey
Hall

Drive Thru

5 x 5 @ 145 lbs

7

Chris
Bryant

5:30 PM CrossFit

5 x 5 @ 145 lbs

60% EMOM

7

Erik
Manning

5:30 PM CrossFit

5 x 5 @ 145 lbs

7

Justin
Ramer

10:00 AM CrossFit

5 x 5 @ 145 lbs

8

Chris
Davis

6:00 AM CrossFit

5 x 5 @ 135 lbs

8

Clint
VanHoy

8:00 AM CrossFit

5 x 5 @ 135 lbs

8

Dave
Lombardo

5:00 AM CrossFit

5 x 5 @ 135 lbs

8

Jeff
Austin

8:00 AM CrossFit

5 x 5 @ 135 lbs

8

Wallis
Shoppy

5:00 AM CrossFit

5 x 5 @ 135 lbs

9

Ben
Reid

4:30 PM CrossFit

5 x 5 @ 115 lbs

9

Greg
Bickhart

5:00 AM CrossFit

5 x 5 @ 115 lbs

10

Alex
Karpinski

7:30 PM CrossFit

5 x 5 @ 105 lbs

11

Alex
Davis

6:00 AM CrossFit

5 x 5 @ 95 lbs

12

Scott
Barton

7:30 PM CrossFit

5 x 5 @ 85 lbs

13

Jai
Bala

4:30 PM CrossFit

5 x 5 @ 75 lbs

Female Clients

1

Kasey
Kohring

5:30 PM CrossFit

5 x 5 @ 125 lbs

1

Victoria
Duncan

5:00 AM CrossFit

5 x 5 @ 125 lbs

2

Andrea
Bauer

8:00 AM CrossFit

5 x 5 @ 120 lbs

3

Sherry
Godfrey

6:00 AM CrossFit

5 x 5 @ 115 lbs

4

Molly
Clark

7:30 PM CrossFit

5 x 5 @ 110 lbs

5

Jena
Marullo

10:00 AM CrossFit

5 x 5 @ 105 lbs

6

Allison
Elliott

5:00 AM CrossFit

5 x 5 @ 95 lbs

6

Private

10:00 AM CrossFit

5 x 5 @ 95 lbs

7

Alexis
Angier

6:00 AM CrossFit

5 x 5 @ 85 lbs

7

America
Jones

7:30 PM CrossFit

5 x 5 @ 85 lbs

7

Andrea
Kilgren

7:30 PM CrossFit

5 x 5 @ 85 lbs

7

Kelsey
Questel

6:00 AM CrossFit

5 x 5 @ 85 lbs

7

Lori
Adkins

4:30 PM CrossFit

5 x 5 @ 85 lbs

8

Angie
Bryant

5:30 PM CrossFit

5 x 5 @ 75 lbs

8

Estela
Falla-Ross

6:00 AM CrossFit

5 x 5 @ 75 lbs

8

Lily
Anderson

10:00 AM CrossFit

5 x 5 @ 75 lbs

8

Sharon
Brooks

5:30 PM CrossFit

5 x 5 @ 75 lbs

8

Siobhan
Dunford

5:30 PM CrossFit

5 x 5 @ 75 lbs

Increase to 80 next time

9

Becca
Roper

5:30 PM CrossFit

5 x 5 @ 70 lbs

9

Teresa
Eubanks

8:00 AM CrossFit

5 x 5 @ 70 lbs

10

Hannah
Padovano

8:00 AM CrossFit

5 x 5 @ 65 lbs

10

Kerry
Welch

10:00 AM CrossFit

5 x 5 @ 65 lbs

10

Linnet
Orbe

6:00 AM CrossFit

5 x 5 @ 65 lbs

10

Michelle
Gillespie

8:00 AM CrossFit

5 x 5 @ 65 lbs

11

Alex
Wright

4:30 PM CrossFit

5 x 5 @ 55 lbs

11

Jami
Latham

10:00 AM CrossFit

5 x 5 @ 55 lbs

11

LeAnn
Austin

8:00 AM CrossFit

5 x 5 @ 55 lbs

11

Lisa
Roiret

Drive Thru

5 x 5 @ 55 lbs

11

Marcy
Butler

8:00 AM CrossFit

5 x 5 @ 55 lbs

12

Julie
Fowler

Drive Thru

4 x 5 @ 85 lbs

12

Hannah
Teece

Drive Thru

3 x 5 @ 85 lbs

12

Selena
Richter

Drive Thru

3 x 5 @ 85 lbs