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Back Squat

Metcon

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WOD - Monday, July 2, 2018

Weightlifting

Back Squat (6X5 @ 65% of working max)

Back Squat

Check comments in Wodify on June 18th and adjust working max if needed. If not comment, stay at the previous number.

Metcon

Metcon (AMRAP - Reps)

Complete 8 rounds of:

In one minute, complete -
   4 Deadlifts (225/155)
   3 Burpee Over-the-Bar
   AMRAP of Double Unders
Rest 1 Minute

Rx+= (275/205)
Rx55+ and Scaled = (185/135)

Athletes will have one minute to complete 4 deadlifts, 3 burpees over the bar and then use the remaining time to complete AMRAP of double unders. Score is total double unders. For scaled scoring, two singles count as 1 rep.

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

Whiteboard:

Monday, July 02, 2018

Male Clients

1

Robert
Self

5:00 AM CrossFit

6 x 5 @ 295 lbs

2

Private

4:30 PM CrossFit

6 x 5 @ 275 lbs

2

Rich
Marino

4:30 PM CrossFit

6 x 5 @ 275 lbs

3

Tom
Boyle

5:00 AM CrossFit

6 x 5 @ 255 lbs

added 11lbs Jeff...

4

Christian
Acosta

6:00 AM CrossFit

6 x 5 @ 235 lbs

5

Jason
Thomas

10:00 AM CrossFit

6 x 5 @ 225 lbs

566

5

JP
Short

5:00 AM CrossFit

6 x 5 @ 225 lbs

6

Bryan
Bureau

5:30 PM CrossFit

6 x 5 @ 205 lbs

6

Harris
Frank

5:00 AM CrossFit

6 x 5 @ 205 lbs

6

Jeff
Smith

5:30 PM CrossFit

6 x 5 @ 205 lbs

6

Paul
Miller

5:30 PM CrossFit

6 x 5 @ 205 lbs

7

Brennan
Wesolowski

8:00 AM CrossFit

6 x 5 @ 195 lbs

8

Brian
Watson

6:00 AM CrossFit

6 x 5 @ 185 lbs

8

Chris
Lenox

10:00 AM CrossFit

6 x 5 @ 185 lbs

8

Michael
Wolf

5:00 AM CrossFit

6 x 5 @ 185 lbs

9

Clint
VanHoy

8:00 AM CrossFit

6 x 5 @ 175 lbs

Not too hard

9

Jeff
Austin

8:00 AM CrossFit

6 x 5 @ 175 lbs

10

Chris
Bryant

5:30 PM CrossFit

6 x 5 @ 170 lbs

11

Dave
Lombardo

5:00 AM CrossFit

6 x 5 @ 165 lbs

11

Larry
Glozier

5:00 AM CrossFit

6 x 5 @ 165 lbs

12

Alan
Bowers

4:30 PM CrossFit

6 x 5 @ 155 lbs

12

Alex
Karpinski

7:30 PM CrossFit

6 x 5 @ 155 lbs

13

Keith
Jones

7:30 PM CrossFit

6 x 5 @ 145 lbs

14

Cody
Bonsma

4:30 PM CrossFit

6 x 5 @ 135 lbs

lower back pain (light day)

14

Scott
Barton

7:30 PM CrossFit

6 x 5 @ 135 lbs

15

Alex
Davis

10:00 AM CrossFit

6 x 5 @ 125 lbs

15

David
Johnson

8:00 AM CrossFit

6 x 5 @ 125 lbs

15

Mike
Witt

8:00 AM CrossFit

6 x 5 @ 125 lbs

15

Robin
Gautham Mu ...

6:00 AM CrossFit

6 x 5 @ 125 lbs

16

Karl
Boehringer

8:00 AM CrossFit

6 x 5 @ 115 lbs

17

Aiden
Bryant

5:30 PM CrossFit

6 x 5 @ 105 lbs

18

Garrett
New

5:30 PM CrossFit

6 x 5 @ 85 lbs

18

John
Valerio

5:30 PM CrossFit

6 x 5 @ 85 lbs

18

Justin
Austin

5:30 PM CrossFit

6 x 5 @ 85 lbs

18

Nick
Austin

5:30 PM CrossFit

6 x 5 @ 85 lbs

19

Chris
Davis

10:00 AM CrossFit

6 x 4 @ 185 lbs

5,5,5,4,4,4

Female Clients

1

Private

Drive Thru

6 x 5 @ 165 lbs

2

Kasey
Kohring

5:30 PM CrossFit

6 x 5 @ 155 lbs

3

Emily
Thaxton

8:00 AM CrossFit

6 x 5 @ 150 lbs

4

Andrea
Bauer

8:00 AM CrossFit

6 x 5 @ 140 lbs

5

Sherry
Godfrey

6:00 AM CrossFit

6 x 5 @ 135 lbs

6

Florisa
Acosta

8:00 AM CrossFit

6 x 5 @ 125 lbs

6

Jen
Thompson

10:00 AM CrossFit

6 x 5 @ 125 lbs

6

Molly
Clark

7:30 PM CrossFit

6 x 5 @ 125 lbs

7

America
Jones

7:30 PM CrossFit

6 x 5 @ 115 lbs

7

Andrea
Kilgren

7:30 PM CrossFit

6 x 5 @ 115 lbs

7

Kayla
West

7:30 PM CrossFit

6 x 5 @ 115 lbs

7

Lisa
Zawacki

10:00 AM CrossFit

6 x 5 @ 115 lbs

7

Shelby
Wilson

7:30 PM CrossFit

6 x 5 @ 115 lbs

8

Allison
Elliott

5:00 AM CrossFit

6 x 5 @ 105 lbs

9

Alexis
Angier

6:00 AM CrossFit

6 x 5 @ 100 lbs

9

Carme
Boehringer

8:00 AM CrossFit

6 x 5 @ 100 lbs

10

Angie
Bryant

5:30 PM CrossFit

6 x 5 @ 95 lbs

knee poppin -right

10

Becca
Roper

5:30 PM CrossFit

6 x 5 @ 95 lbs

10

Lily
Anderson

8:00 AM CrossFit

6 x 5 @ 95 lbs

1 x 5 @ 100

11

Kelsey
Questel

6:00 AM CrossFit

6 x 5 @ 90 lbs

11

Lissy
Cowdery

5:30 PM CrossFit

6 x 5 @ 90 lbs

12

Debbie
Weaver

4:30 PM CrossFit

6 x 5 @ 85 lbs

12

Linda
Wright

6:00 AM CrossFit

6 x 5 @ 85 lbs

12

Sharon
Brooks

6:00 AM CrossFit

6 x 5 @ 85 lbs

13

Brenda
Miller

8:00 AM CrossFit

6 x 5 @ 75 lbs

13

Private

4:30 PM CrossFit

6 x 5 @ 75 lbs

13

Lisa
Roiret

10:00 AM CrossFit

6 x 5 @ 75 lbs

13

Michelle
Gillespie

8:00 AM CrossFit

6 x 5 @ 75 lbs

13

Staci
Hamilton

4:30 PM CrossFit

6 x 5 @ 75 lbs

14

Aimee
Wolf

5:00 AM CrossFit

6 x 5 @ 70 lbs

14

Monica
Lee

7:30 PM CrossFit

6 x 5 @ 70 lbs

15

Marcy
Butler

8:00 AM CrossFit

6 x 5 @ 60 lbs

16

LeAnn
Austin

8:00 AM CrossFit

6 x 5 @ 55 lbs

stay in heels and push knees out

17

Elizabeth
Miller

5:30 PM CrossFit

6 x 5 @ 45 lbs

17

Kaylin
Belwood

5:30 PM CrossFit

6 x 5 @ 45 lbs

17

Mary
Davis

5:30 PM CrossFit

6 x 5 @ 45 lbs

18

Holly
Roberts

6:00 AM CrossFit

1 x 3 @ 35 lbs

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