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Components

Front/Back Stamina Squats

Metcon

Settings

Workout

Broken Road

Warm-up

3 Rounds
10 Banded Side Steps
10 Leg Swing
7/5 Cal Ski
R1) Side Lunge
R2) Walking Quad
R3) Spider-Man Walk

Strength

Front/Back Stamina Squats

12min EMOM (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats
Barbell - 66% of 3-Rep Back Squat on both lifts.

This is an increase of 3% from last week.

Metcon

Metcon (Time)

5 Rounds:
15 Kettlebell Swings (53/35)
15/12 Calorie Bike
Directly Into…
5 Rounds:
20 AbMat Sit-ups
200 Meter Run

https://www.youtube.com/watch?v=vdezTMulJ-k <<<Kettlebell Swings
https://www.youtube.com/watch?v=_HDZODOx7Zw <<< AbMat Sit-ups

Core

3 rounds :
Partner leg throws x 12 total
MB rainbow slams x 10 total
Windshield wipers x 10 toal

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

Whiteboard:

Monday, July 22, 2019

Male Clients

1

davidj
myers

6:00am CrossFit

1 x 1 @ 240 lbs

2

Kyle
Ritchie

6:00am CrossFit

1 x 1 @ 215 lbs

2

Zack
Mullikin

12:00pm CrossFit

1 x 1 @ 215 lbs

3

Marc
Williams

12:00pm CrossFit

1 x 1 @ 210 lbs

4

Morgan
Batton

4:30pm CrossFit

1 x 1 @ 200 lbs

5

Private

6:30pm CrossFit

1 x 1 @ 195 lbs

6

Will
Furlow

6:00am CrossFit

1 x 1 @ 190 lbs

7

Bobby
Stanley

5:30pm CrossFit

1 x 1 @ 185 lbs

7

Ryan
Clawges

3:30pm CrossFit

1 x 1 @ 185 lbs

7

Stephen
Sutherland

5:30pm CrossFit

1 x 1 @ 185 lbs

8

adam
charlton

3:30pm CrossFit

1 x 1 @ 165 lbs

8

Dan
Liss

6:00am CrossFit

1 x 1 @ 165 lbs

8

Jacob
Raymond

5:30pm CrossFit

1 x 1 @ 165 lbs

8

Shawn
Grushecky

5:30pm CrossFit

1 x 1 @ 165 lbs

9

Alek
Kesselring

6:00am CrossFit

1 x 1 @ 155 lbs

9

Aleks
Stefaniak

4:30pm CrossFit

1 x 1 @ 155 lbs

9

Eric
Pethtel

5:30pm CrossFit

1 x 1 @ 155 lbs

9

Jackson
Cramer

3:30pm CrossFit

1 x 1 @ 155 lbs

10

Kevin
Hall

4:30pm CrossFit

1 x 1 @ 145 lbs

11

Eric
Kinsley

7:30pm CrossFit

1 x 1 @ 135 lbs

11

Guadalupe
Leon

7:30pm CrossFit

1 x 1 @ 135 lbs

12

James
Huff

6:00am CrossFit

1 x 1 @ 115 lbs

13

Rob
Stansbury

4:30pm CrossFit

12 x 3 @ 105 lbs

14

Chuck
Scatterday

12:00pm CrossFit

1 x 1 @ 95 lbs

Just glad to be back in the gym

14

Jeff
Martucci

6:00am CrossFit

1 x 1 @ 95 lbs

14

Peter
Wetterauer

6:30pm CrossFit

1 x 1 @ 95 lbs

15

Patrick
Tomboc

6:00am CrossFit

1 x 1 @ 0 lbs

185

Female Clients

1

Briana
Kocher

6:30pm CrossFit

1 x 1 @ 140 lbs

2

Amanda
Morgan

6:00am CrossFit

1 x 1 @ 135 lbs

2

Lindsay
Clark

12:00pm CrossFit

1 x 1 @ 135 lbs

3

Brittany
Sloneker

5:30pm CrossFit

1 x 1 @ 130 lbs

3

Meghan
Phillips

6:00am CrossFit

1 x 1 @ 130 lbs

3

Sarah
Civitillo

6:00am CrossFit

1 x 1 @ 130 lbs

3

Seretha
hall

8:00am CrossFit

1 x 1 @ 130 lbs

3

Teresa
Stire

8:00am CrossFit

1 x 1 @ 130 lbs

4

Hana
Thixton-Nolan

3:30pm CrossFit

1 x 1 @ 125 lbs

Mistakes were made

4

Jenna
Bailey

4:30pm CrossFit

1 x 1 @ 125 lbs

4

Kirsten
Rayner

6:00am CrossFit

1 x 1 @ 125 lbs

4

Rachel
Allio

3:30pm CrossFit

1 x 1 @ 125 lbs

5

Amelia
Parsons

6:30pm CrossFit

1 x 1 @ 115 lbs

L knee is bothering me :/

5

June
Anderson

6:00am CrossFit

1 x 1 @ 115 lbs

6

Phylicia
Hixson

5:30pm CrossFit

1 x 1 @ 110 lbs

7

Erin
McCarthy

6:30pm CrossFit

1 x 1 @ 100 lbs

8

zahira
reyes

7:30pm CrossFit

1 x 1 @ 95 lbs

9

Cindy
Victor

6:30pm CrossFit

1 x 1 @ 85 lbs

10

April
Marshalek

12:00pm CrossFit

1 x 1 @ 80 lbs

11

Ginny
Milsap

6:30pm CrossFit

1 x 3 @ 75 lbs

11

Kelly
Dlugos

6:00am CrossFit

1 x 3 @ 75 lbs

3/3-4reps

11

Kelsey
Murray

12:00pm CrossFit

1 x 1 @ 75 lbs

12

Nicoletta
Ciampa

12:00pm CrossFit

6 x 9 @ 65 lbs

12

Gabby
Riggleman

3:30pm CrossFit

1 x 1 @ 65 lbs

12

Kayla
Brand

8:00am CrossFit

1 x 1 @ 65 lbs

3 Front Squats 6 Back Squats

12

Nicole
Opbroek

3:30pm CrossFit

1 x 1 @ 65 lbs

13

Rebecca
Stansbury

8:00am CrossFit

6 x 6 @ 55 lbs