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Components

Front Squat

"Peter Parker"

Settings

Workout

Thursday

300m row/run
3 rounds of :30 sec of work
-jumping jacks
-HS hold
-burpee to plate/plate to OH 15/10
-tempo air squats

Front Squat

Front Squat

4x3 Rest 2 minutes between sets. Go heavier than the lift on 6/9

"Peter Parker" (AMRAP - Reps)

25 Minute EMOM:
Minute 1- 15/12 Cal Ski
Minute 2- Max Reps DB Snatches 50/35
Minute 3- 20 Abmat Situps
Minute 4- 2-3 Wall Walks
Minute 5- Rest

Rx+=GHD situps

Score=Total Reps of DB Snatches

Accessory Work

Metcon (No Measure)

10-20 minute recovery bike
Conversational pace

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

Whiteboard:

Thursday, June 23, 2022

Male Clients

1

Konner
Knudtsen

5:00 AM CrossFit

4 x 3 @ 345 lbs

last set @ 365, 2.5 reps

2

Coach
Crafty

4:15 PM CrossFit

4 x 3 @ 275 lbs

3

Brett
Wininger

12:00 PM CrossFit

4 x 3 @ 265 lbs

4

Cyril
Cal Ortiz

8:30 AM CrossFit

4 x 3 @ 255 lbs

5

Diego
Murillo

5:30 PM CrossFit

4 x 3 @ 230 lbs

95,185,205,230

6

Brandon
Staggs

3:00 PM CrossFit

4 x 3 @ 225 lbs

6

Coach
Alex

3:00 PM CrossFit

4 x 3 @ 225 lbs

6

Dylan
Brown

4:15 PM CrossFit

4 x 3 @ 225 lbs

6

Nick
Guizzo

8:30 AM CrossFit

4 x 3 @ 225 lbs

7

Cory
Hungerford

10:00 AM CrossFit

4 x 3 @ 175 lbs

8

Chris “Fly
Eagles Fly ...

4:15 PM CrossFit

4 x 3 @ 165 lbs

8

Dillon
Ryan

6:00 AM CrossFit

4 x 3 @ 165 lbs

9

Jonah
Cashion

3:00 PM CrossFit

4 x 3 @ 155 lbs

9

Zach
Bethel

10:00 AM CrossFit

4 x 3 @ 155 lbs

10

Brandon
Ryan

4:15 PM CrossFit

4 x 3 @ 145 lbs

10

Steve
Ryan

4:15 PM CrossFit

4 x 3 @ 145 lbs

11

Coach
Charles

10:00 AM CrossFit

4 x 3 @ 135 lbs

11

Scott
Huter

12:00 PM CrossFit

4 x 3 @ 135 lbs

12

Alex
Vivas

4:15 PM CrossFit

4 x 3 @ 95 lbs

13

Alex
Fowler

5:30 PM CrossFit

4 x 230 @ 0 lbs

Female Clients

1

Coach
Nikki

4:15 PM CrossFit

4 x 3 @ 225 lbs

worked up to a final set at 225. failed the first and had to go f...

2

Sagen
Sauvageau

5:00 AM CrossFit

4 x 3 @ 175 lbs

3

Coach
Vangie

10:00 AM CrossFit

4 x 3 @ 165 lbs

3

Kerri
Evans

5:30 PM CrossFit

4 x 3 @ 165 lbs

3

Mallory
Thompson

5:30 PM CrossFit

4 x 3 @ 165 lbs

4

Coach
Geo

10:00 AM CrossFit

4 x 3 @ 145 lbs

4

Private

5:30 PM CrossFit

4 x 3 @ 145 lbs

4

Noelle
Jennings

6:00 AM CrossFit

4 x 3 @ 145 lbs

5

Ann
Kent

10:00 AM CrossFit

4 x 3 @ 135 lbs

5

Coach
Annie

8:30 AM CrossFit

4 x 3 @ 135 lbs

6

Bernie
Sarsoza

5:00 AM CrossFit

4 x 3 @ 130 lbs

7

Alondra
Fowler

3:00 PM CrossFit

4 x 3 @ 125 lbs

7

Kimberly
Torres

6:00 AM CrossFit

4 x 3 @ 125 lbs

8

Elissa
Marshall

5:00 AM CrossFit

4 x 3 @ 120 lbs

8

Gabby
Vizcaino

12:00 PM CrossFit

4 x 3 @ 120 lbs

9

Coach
Jaime

6:00 AM CrossFit

4 x 3 @ 115 lbs

9

Jayme
Pilon

5:30 PM CrossFit

4 x 3 @ 115 lbs

10

Huong
Vu Henry

10:00 AM CrossFit

4 x 3 @ 110 lbs

11

Angela
Wininger

8:30 AM CrossFit

4 x 3 @ 105 lbs

11

Britnee
Fradd

3:00 PM CrossFit

4 x 3 @ 105 lbs

11

Emily
Ward

12:00 PM CrossFit

4 x 3 @ 105 lbs

12

Sheri
Koch

5:00 AM CrossFit

4 x 3 @ 100 lbs

13

Brittany
McLemore

3:00 PM CrossFit

4 x 3 @ 95 lbs

13

Karissa
Kean

3:00 PM CrossFit

4 x 3 @ 95 lbs

14

Beth
Johnson

5:30 PM CrossFit

4 x 3 @ 90 lbs

14

Tiffani
Albers

4:15 PM CrossFit

4 x 3 @ 90 lbs

15

Lexi
York

5:30 PM CrossFit

4 x 3 @ 85 lbs

staying light

15

Malika
Neogi

5:30 PM CrossFit

4 x 3 @ 85 lbs

16

Casey
Rapp

4:15 PM CrossFit

4 x 3 @ 75 lbs

#75 I will get back up there...im not in a hurry

16

Kassidy
Menges

3:00 PM CrossFit

4 x 3 @ 75 lbs

17

Brittani
Alfaro

3:00 PM CrossFit

4 x 3 @ 70 lbs

Will increase

17

Irem
Oz

5:30 PM CrossFit

4 x 3 @ 70 lbs

17

Skylar
Cashion

3:00 PM CrossFit

4 x 3 @ 70 lbs

18

Lori
Sloan

3:00 PM CrossFit

4 x 3 @ 65 lbs

Mod

19

Ashley
Ferrell

5:30 PM CrossFit

4 x 3 @ 60 lbs

20

Sue “ Q”
Cashion

3:00 PM CrossFit

4 x 3 @ 50 lbs

21

Roya
Taheri

8:30 AM CrossFit

4 x 3 @ 45 lbs

1st day back in 3-4 months off