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Back Squat

Metcon

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Workout

7/13/18

Weightlifting

Back Squat (Stamina Squats)

Back Squat

On the Minute x 12 (3 Rounds):
Minute 1 – 6 Back Squats @ 65%
Minute 2 – 4 Back Squats @ 70%
Minute 3 – 2 Back Squats @ 75%
Minute 4 – Rest

Metcon

Metcon (AMRAP - Rounds and Reps)

Teams of 4 or 5, AMRAP 25:
18/12 Calorie Bike
20 DB Snatches (50/35)
20/15 Calorie Row
200 Meter Run with Slam-ball (45/30)
10 GHD’s or 10 T2B

Partner A starts on the bike and works their way through each movement. Partner B follows but cannot start a new movement until A has finished. The same goes for C and D.

Score is total rounds each person gets plus any reps. If you finish on the run it is worth 1 Rep.

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

Whiteboard:

Friday, July 13, 2018

Male Clients

1

malachi
mcquien

9:30 AM CrossFit

3 x 2 @ 265 lbs

2

Derrick
Ledford

4:00 PM CrossFit

3 x 2 @ 255 lbs

3

Stephen
Kent

5:30 AM CrossFit

3 x 2 @ 245 lbs

4

Erich
Cloninger

4:00 PM CrossFit

3 x 2 @ 225 lbs

4

Kyle
Baker

5:30 AM CrossFit

3 x 2 @ 225 lbs

5

Jason
Leach

12:00 PM CrossFit

3 x 2 @ 215 lbs

6

Justin
Lincoln

5:30 AM CrossFit

3 x 2 @ 205 lbs

6

Todd
Mashburn

5-7pm Open WOD Come When ...

3 x 2 @ 205 lbs

7

Bob
Swadley

4:00 PM CrossFit

3 x 2 @ 195 lbs

8

Brent
Miller

8:30AM CrossFit Class

3 x 2 @ 185 lbs

8

Daniel
Leatherman

5:30 AM CrossFit

3 x 2 @ 185 lbs

8

Josh
Roberts

12:00 PM CrossFit

3 x 2 @ 185 lbs

8

Ryan
Snitker

5:30 AM CrossFit

3 x 2 @ 185 lbs

8

Scotty
In Route

8:30AM CrossFit Class

3 x 2 @ 185 lbs

9

Alto
Shambles

8:30AM CrossFit Class

3 x 2 @ 175 lbs

9

Darius
Nouri

8:30AM CrossFit Class

3 x 2 @ 175 lbs

9

Johnny
Quilla

9:30 AM CrossFit

3 x 2 @ 175 lbs

10

Jim
Tuttle

6:30 AM CrossFit

3 x 2 @ 155 lbs

11

Bernard
Tripp

6:30 AM CrossFit

3 x 2 @ 135 lbs

Female Clients

1

Brittany
Buckstad

8:30AM CrossFit Class

3 x 2 @ 160 lbs

2

Jennifer
Eckard

9:30 AM CrossFit

3 x 2 @ 155 lbs

Thanks Myra

2

Myra
Harmon

9:30 AM CrossFit

3 x 2 @ 155 lbs

3

Jenn
Warcola

8:30AM CrossFit Class

3 x 2 @ 135 lbs

3

Nikki
Stewart

4:00 PM CrossFit

3 x 2 @ 135 lbs

4

Monica
Leatherman

4:00 PM CrossFit

3 x 2 @ 125 lbs

5

Rhonda
Halford

6:30 AM CrossFit

3 x 2 @ 120 lbs

6

Maddy
Fero

5:30 AM CrossFit

3 x 2 @ 115 lbs

6

Teeter
Miller

8:30AM CrossFit Class

3 x 2 @ 115 lbs

7

Angie
Clayton

9:30 AM CrossFit

3 x 2 @ 105 lbs

7

Private

8:30AM CrossFit Class

3 x 2 @ 105 lbs

8

Amy
Plonk

9:30 AM CrossFit

3 x 2 @ 95 lbs

8

Kelly
Nouri

9:30 AM CrossFit

3 x 2 @ 95 lbs

9

Melissa
Holden

8:30AM CrossFit Class

3 x 2 @ 75 lbs

10

Private

9:30 AM CrossFit

3 x 2 @ 70 lbs

10

Shelly
Walsh

8:30AM CrossFit Class

3 x 2 @ 70 lbs