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Front Squat

Metcon

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Workout

Fri 7-20-18

1: Squat/Deadlift warm-up

Complete 2 rounds each: 10 overhead wall squat with pic, 10 KB goblet squats, banded walks for 10y each direction, 10-20 Russian KB swings.
3 sets of 3 box jumps to medium height focusing on dynamic explosive form.

2: Front Squat (1-1-1-1-1)

Front Squat

3: Metcon (AMRAP - Rounds and Reps)

AMRAP18

200m run
1 rounds of Cindy(5 pull-ups, 10 push-ups, 15 Air squats)
10 hang KB snatches@53/35

Run=2 reps

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

Whiteboard:

Friday, July 20, 2018

Clients:

Clients

1

Brandon
Kelly

3:30 PM WOD

1 x 1 @ 345 lbs

2

Billy
Montgomery

5:30 PM WOD

1 x 1 @ 325 lbs

3

Tiny
Unknown

3:30 PM WOD

1 x 1 @ 315 lbs

4

Andrew
Bolliger

3:30 PM WOD

1 x 1 @ 310 lbs

5

Vince
Baker

6:00 AM WOD

1 x 1 @ 305 lbs

6

Michael
Toma

3:30 Open Gym

1 x 1 @ 300 lbs

7

Chris
Dunlap

3:30 PM WOD

1 x 1 @ 297 lbs

8

Jake
Johnson

3:30 PM WOD

1 x 1 @ 295 lbs

8

Jason
Cheyne

4:30 PM WOD

1 x 1 @ 295 lbs

8

Mikey
Nantze

9:30 AM WOD

1 x 1 @ 295 lbs

9

Paul
Vasend

5:00 AM WOD

1 x 5 @ 275 lbs

9

Perry
DeJoode

6:00 AM WOD

1 x 1 @ 275 lbs

9

Tony
Moul

3:30 PM WOD

1 x 1 @ 275 lbs

10

Caedmon
Blair

12:00 PM WOD

1 x 1 @ 265 lbs

11

Ted
TooTall

5:30 PM WOD

1 x 1 @ 255 lbs

11

Thanh
Vo

5:00 AM WOD

1 x 1 @ 255 lbs

12

Curt
Wagner

3:30 PM WOD

4 x 1 @ 245 lbs

13

Josh
Hunt

3:30 Open Gym

1 x 1 @ 235 lbs

13

Moses
Navarro

3:30 PM WOD

1 x 1 @ 235 lbs

14

Private

8:30 AM WOD

5 x 1 @ 225 lbs

14

Brent
Redpath

4:30 PM WOD

1 x 1 @ 225 lbs

15

Adam
Librande

6:00 AM WOD

1 x 1 @ 215 lbs

15

Melissa
Maurer

6:00 AM WOD

1 x 1 @ 215 lbs

16

Chris
Rasmussen

5:30 PM WOD

5 x 1 @ 205 lbs

16

Nick
Williams

6:00 AM WOD

1 x 1 @ 205 lbs

165, 175, 185, 195, 205

16

Ryan
Wuest

12:00 PM WOD

1 x 1 @ 205 lbs

17

Alexis
Shimada

3:30 Open Gym

1 x 1 @ 200 lbs

18

Dale
Mizer

6:00 AM WOD

3 x 1 @ 195 lbs

18

Alex
Przybylowski

6:00 AM WOD

1 x 1 @ 195 lbs

18

Heather
Leaks

5:30 PM WOD

1 x 1 @ 195 lbs

18

Michael
George

12:00 PM WOD

1 x 1 @ 195 lbs

18

Nikki
Moore

4:30 PM WOD

1 x 1 @ 195 lbs

18

Private

6:00 AM WOD

1 x 1 @ 195 lbs

19

Troy
Willis

6:00 AM WOD

2 x 2 @ 185 lbs

19

Jerod
Condit

6:00 AM WOD

2 x 1 @ 185 lbs

19

John
Harrington

6:00 AM WOD

2 x 1 @ 185 lbs

20

Michael
McCarthy

12:00 PM WOD

1 x 1 @ 175 lbs

20

Tim
Zuk

6:00 AM WOD

1 x 1 @ 175 lbs

20

Veronica
Wilcox

12:00 PM WOD

1 x 1 @ 175 lbs

21

Nicole
Miller

5:00 AM WOD

1 x 1 @ 170 lbs

22

Nikki
Nelson

9:30 AM WOD

5 x 1 @ 160 lbs

22

TIMMY
Unknown

12:00 PM WOD

1 x 1 @ 160 lbs

23

Monica
Petrone

5:30 PM WOD

1 x 1 @ 155 lbs

23

Toni
Blair

5:30 PM WOD

1 x 1 @ 155 lbs

24

Michelle
Robinson

12:00 PM WOD

5 x 1 @ 145 lbs

24

Krista
Rogue

3:30 PM WOD

1 x 1 @ 145 lbs

24

Sarah
Kelly

3:30 PM WOD

1 x 1 @ 145 lbs

4@135

25

Ona
Lisa Wolcott

12:00 PM WOD

5 x 1 @ 135 lbs

25

Theresa
Williams

6:00 AM WOD

5 x 1 @ 135 lbs

25

Private

6:00 AM WOD

1 x 1 @ 135 lbs

25

Ethan
Talmage

5:30 PM WOD

1 x 1 @ 135 lbs

25

Joyce
Kintz

3:30 Open Gym

1 x 1 @ 135 lbs

115, 120, 125, 130

25

Nicollette
Kennemer

3:30 PM WOD

1 x 1 @ 135 lbs

25

Olivia
Dias

6:00 AM WOD

1 x 1 @ 135 lbs

1@115

25

Shannon
Redpath

4:30 PM WOD

1 x 1 @ 135 lbs

26

Sarah
Taylor-Green

5:30 PM WOD

5 x 2 @ 125 lbs

26

Halley
Parker

4:30 PM WOD

1 x 1 @ 125 lbs

26

Heidi
Zuk

6:00 AM WOD

1 x 1 @ 125 lbs

26

Maria
Arellano

5:30 PM WOD

1 x 1 @ 125 lbs

27

Kay
Metzger

8:30 AM WOD

5 x 1 @ 115 lbs

27

Lynette
Hawkins

9:30 AM WOD

1 x 1 @ 115 lbs

27

Mark
A. Toma

5:30 PM WOD

1 x 1 @ 115 lbs

27

Reid
Holcomb

5:00 AM WOD

1 x 1 @ 115 lbs

working through tight knee/hip - went med

28

Ali
Gehring

8:30 AM WOD

6 x 3 @ 105 lbs

28

Ashley
Zollman

9:30 AM WOD

1 x 1 @ 105 lbs

28

Deidre
Jones

12:00 PM WOD

1 x 1 @ 105 lbs

29

Andrea
Fugate

3:30 PM WOD

1 x 1 @ 95 lbs

30

Cheryl
Pellegrini

6:00 AM WOD

2 x 3 @ 90 lbs

sets of 5-5-5-3-3-3

31

Dana
Toma

5:30 PM WOD

1 x 1 @ 85 lbs

32

Sherrill
Conley

8:30 AM WOD

1 x 5 @ 70 lbs

33

Janna
Curtis

9:30 AM CrossFit

5 x 5 @ 45 lbs