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Components

Back Squat

Metcon

Settings

Workout

Back Squat + Wall Ball/Burpee/Power Snatch

Warm-up

15/12 Calorie Bike
0:30 Perfect Lunge / leg
0:30 Couch Stretch / leg
15 PVC Passes
15 PVC GHD Hip Extensions
30 sec Hollow hold
15 Wall Balls (20/14 to 11/10 ft)
10 Power Snatches (45/35)
10 Good Mornings (45/35)
10 Back Squats (45/35)
10 Power Snatches (45/35)

Back Squat (5-5-5-5-5)

15 minutes

Metcon (Time)

100 Wall Balls (20/14 to 11/10 ft.)
100 Burpees (minus unbroken wall balls)*
50 Power Snatch (95/65)

*time cap 20 mins
*first set of wall balls, the # of unbroken reps is taken off from amount of burpees you have to perform.
E.g. 30 unbroken wall balls to start would now put your burpees at 70 reps.
*Any pause in momentum constitutes a broken rep (can't hold MB and stand still), or a "no rep"
*scale snatch to a weight in which you can perform 10 reps in under a minute

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

Whiteboard:

Wednesday, June 06, 2018

Male Clients

1

TOM
Hill

8am CrossFit

2 x 5 @ 335 lbs

2

Henry
Cobb

4pm CrossFit

1 x 5 @ 315 lbs

3

Connor
Miller 🍟 🍔

6pm CrossFit

1 x 5 @ 305 lbs

Belted. 135-185-235-275-305(w/belt)

3

Troy
Torres

7pm CrossFit

1 x 5 @ 305 lbs

4

Kevin
Kaiser

5pm CrossFit

1 x 5 @ 290 lbs

5

Brandon
Thorsten

4pm CrossFit

1 x 5 @ 275 lbs

5

Brian
Kalmenson

6am CrossFit

1 x 5 @ 275 lbs

5

Scott
Wasowski

4pm CrossFit

1 x 5 @ 275 lbs

6

Craig
Tino

7am CrossFit

3 x 5 @ 267.5 lbs

PL W9 D3

7

Gerard
Castro

6am CrossFit

1 x 5 @ 265 lbs

moving too slow today.

7

Olivier
Derei

7pm CrossFit

1 x 5 @ 265 lbs

8

Nate
Cobb

8am CrossFit

1 x 5 @ 255 lbs

8

Robert
Christie

12pm CrossFit

1 x 5 @ 255 lbs

8

Scott
Kellner

6am CrossFit

1 x 5 @ 255 lbs

9

Brad
Damon

6am CrossFit

1 x 5 @ 245 lbs

9

Craig
Kreinest

5pm CrossFit

1 x 5 @ 245 lbs

9

Private

5pm CrossFit

1 x 5 @ 245 lbs

9

Private

6pm CrossFit

1 x 5 @ 245 lbs

9

Papi
Aka Teddy

4pm CrossFit

1 x 5 @ 245 lbs

10

Andrés
Herrera

8am CrossFit

1 x 5 @ 235 lbs

didnt go low enough on my last rep of 260

11

Christopher
Gonzalez

12pm CrossFit

1 x 5 @ 225 lbs

11

Ken
Nelson

4pm CrossFit

1 x 5 @ 225 lbs

12

Nicholas
Garcia

7am CrossFit

1 x 5 @ 205 lbs

12

Sean
Reynolds

7pm CrossFit

1 x 5 @ 205 lbs

13

Bill
Curci

5pm CrossFit

1 x 5 @ 185 lbs

13

William
Rico

4pm CrossFit

1 x 5 @ 185 lbs

13

Yehuda
Lurie

8am CrossFit

1 x 5 @ 185 lbs

14

Avi
Raful

12pm CrossFit

1 x 5 @ 165 lbs

15

Chad
Baker

12pm CrossFit

1 x 5 @ 145 lbs

5 @ 105, 5@ 125, 5@ 135, 5@ 135

15

Shlomo
Yakov

8am CrossFit

1 x 5 @ 145 lbs

Female Clients

1

Corinne
Ingham

4pm CrossFit

1 x 5 @ 205 lbs

conservative - back hurt from last saturday

2

Kim
McGrath

7pm CrossFit

1 x 5 @ 200 lbs

3

Patricia
Brown

4pm CrossFit

1 x 5 @ 195 lbs

4

Lindsey
Hempy

6am CrossFit

1 x 5 @ 180 lbs

5

Jaclyn
Morbitzer

12pm CrossFit

1 x 5 @ 175 lbs

5

Rachael
Storm

4pm CrossFit

1 x 5 @ 175 lbs

6

Janis
Green

7am CrossFit

1 x 5 @ 165 lbs

6

Maria
Mercado

6pm CrossFit

1 x 5 @ 165 lbs

7

Private

5pm CrossFit

1 x 5 @ 160 lbs

8

Samantha
Berenter

6am CrossFit

2 x 5 @ 155 lbs

rest day

8

Kym
Janke

4pm CrossFit

1 x 5 @ 155 lbs

high bar

8

Leigh
Bryant

6am CrossFit

1 x 5 @ 155 lbs

9

Edna
Castaneda

6am CrossFit

1 x 5 @ 145 lbs

9

Gracie
Laciste

4pm CrossFit

1 x 5 @ 145 lbs

9

Karli-Mae
Ochoa

6am CrossFit

1 x 5 @ 145 lbs

9

Laura
Ringgold

4pm CrossFit

1 x 5 @ 145 lbs

10

Kait
Pollen

6pm CrossFit

1 x 5 @ 140 lbs

10

Vienna
Kaiser

8am CrossFit

1 x 5 @ 140 lbs

11

Alissa
Cobb

7am CrossFit

1 x 5 @ 135 lbs

11

Katrin
Henricksen

6pm CrossFit

1 x 5 @ 135 lbs

11

Lauren
Gray

12pm CrossFit

1 x 5 @ 135 lbs

12

Kaitlin
Backes

12pm CrossFit

1 x 5 @ 130 lbs

13

Barbara
Gayle

7am CrossFit

1 x 5 @ 125 lbs

Felt hard at the end

13

Private

6pm CrossFit

1 x 5 @ 125 lbs

13

Kasie
Jones

6pm CrossFit

1 x 5 @ 125 lbs

13

Mandie
Lynn

12pm CrossFit

1 x 5 @ 125 lbs

14

Janelle
Humphrey

6am CrossFit

1 x 5 @ 115 lbs

15

Sarah
Mielke

7am CrossFit

1 x 5 @ 110 lbs

could go heavier. 7 sets / 110 was max today

16

Taylor
Hempy

6am CrossFit

1 x 5 @ 105 lbs

17

Wifey
(aka Chris ...

6pm CrossFit

1 x 5 @ 100 lbs

18

Madison
White

7am CrossFit

1 x 5 @ 95 lbs

Felt weak, haven't been to the gym in a week bc of travel to Texa...

19

Kathy
Lyon

6pm CrossFit

1 x 5 @ 90 lbs

20

Esmeralda
Bernal

7am CrossFit

1 x 5 @ 85 lbs

21

Chelsie
Coughlin

7am CrossFit

1 x 5 @ 60 lbs