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Components

Back Squat

Metcon

Metcon

Metcon

Settings

Workout

JULY 14, 2022

Pre Stretch Primer

Down & Backs:
Jog 5x
-then
High-knees
Butt Kicks
Power Skips
Side to Side Shuffle
-then
30 Squats

ACCESSORY

Member choice , 5x5 (you choose the thing you want to work on)

BARBELL

BAR: Back Squat (5x4 @ 65% of 1 RM)

Back Squat

2 second pause at the bottom of each rep.

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP - Rounds and Reps)

AMRAP16 /
15 Air Squats
20 Knee ups | RX+ V-ups
:30 Wall Sit
20 Sit-ups | RX+ T2B or GHD
15 Cal Row

WOD

WOD: Metcon (Time)

WOD. Video Breakdown:
https://youtu.be/hUCmV-C5DHA

18 cap /
55 T2B or GHD or combo
30/25 Cals Ski
50 WBS, 20/14/10#
30/25 Cals Row
50 Burpee box jump-overs, 24/20/16"
30/25 Cals Bike
50 Alt dumbbell snatches, 50/35/20#

KIKR

KIKR: Metcon (Time)

20 Cals Bike
-rest 1 min
10 Cals Bike

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

Whiteboard:

Thursday, July 14, 2022

Male Clients

1

Stephen
Nwaukwa

5:30 AM CrossFit

5 x 4 @ 305 lbs

2

Jared
Howard

4:00 PM Open Gym

5 x 4 @ 265 lbs

3

Adam
Bulleigh

5:30 PM CrossFit

5 x 4 @ 225 lbs

3

Jay
Webster

9:00 AM CrossFit

5 x 4 @ 225 lbs

4 rds

4

Johnny
Whisman

5:30 AM CrossFit

5 x 4 @ 205 lbs

Pause

4

Richard
Smith

12:45 PM Open Gym

5 x 4 @ 205 lbs

5

Dallas
Hindman

9:00 AM CrossFit

5 x 4 @ 195 lbs

6

Tony
Sterk

5:30 PM CrossFit

5 x 4 @ 185 lbs

7

Private

9:00 AM CrossFit

5 x 4 @ 175 lbs

8

Terry
Trowbridge

6:30 PM CrossFit

5 x 4 @ 165 lbs

9

Derick
Friend

5:30 PM CrossFit

5 x 4 @ 155 lbs

10

Jimmy
Epperson

4:00 PM Open Gym

5 x 4 @ 145 lbs

11

Brian
Payne

9:00 AM CrossFit

5 x 4 @ 135 lbs

12

Jason
Epperson

5:30 PM CrossFit

5 x 4 @ 125 lbs

13

Curtis
Hackler

5:30 AM CrossFit

3 x 4 @ 255 lbs

knee

13

Chris
McAbery

12:45 PM Open Gym

1 x 10 @ 225 lbs

Female Clients

1

Julie
Anderson

9:00 AM CrossFit

5 x 4 @ 180 lbs

2

Cat
Hollenbeck

4:00 PM Open Gym

5 x 4 @ 155 lbs

W/2sec pause

3

Melissa
Patrick

5:30 PM CrossFit

5 x 4 @ 140 lbs

4

Deidre
Schexnayder

12:45 PM Open Gym

5 x 4 @ 135 lbs

5

Christine
Goscha

5:30 PM CrossFit

5 x 4 @ 115 lbs

6

Christina
Hageny

12:45 PM Open Gym

5 x 4 @ 105 lbs

6

Dani
Truitt

5:30 PM CrossFit

5 x 4 @ 105 lbs

6

Laura
Clark

5:30 AM CrossFit

5 x 4 @ 105 lbs

6

Misty
Lingnau

5:30 AM CrossFit

5 x 4 @ 105 lbs

7

Billie
Johnson

6:30 PM CrossFit

5 x 4 @ 100 lbs

8

Lindsay
Sedersten

5:30 AM CrossFit

5 x 4 @ 95 lbs

8

Nicole
Whisman

9:00 AM CrossFit

5 x 4 @ 95 lbs

8

Sammy
Epperson

4:00 PM Open Gym

5 x 4 @ 95 lbs

8

Sherry
Jackson

6:30 PM CrossFit

5 x 4 @ 95 lbs

9

Peggy
Campbell

9:00 AM CrossFit

5 x 4 @ 85 lbs

10

Teri
Baker

9:00 AM CrossFit

6 x 4 @ 75 lbs

11

Melba
Gould

9:00 AM CrossFit

4 x 4 @ 80 lbs

11

Kayla
Foster

5:30 PM CrossFit

3 x 4 @ 95 lbs

11

Deb
Davis

9:00 AM CrossFit

1 x 4 @ 85 lbs

11

Alex
Lingnau

12:45 PM Open Gym

1 x 1 @ 180 lbs