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Components

Back Squat

Metcon

Settings

Workout

Monday

Warm-up

2 ROUNDS
30 Single Unders
5 Bootstrappers
7 Wall Ball Front Squats
7 Wall Ball Push Press

2 ROUNDS
:30 Double Under Practice
7 Up-Downs*
7 Wall Ball Thruster

*Perform 5 Burpees in the Second Round

Strength

Back Squat (1x5 @ 85%)

Back Squat

1x5 @ 65%*
1x5 @ 75%
1x5 @ 85%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

Week 5 of 9

(Score is Weight)

Warm-Up

Metcon (AMRAP - Reps)

3 SETS
ON A 3:00 RUNNING CLOCK...
60 Double Unders
15 Burpees
Max Wall Balls (20/14)|(14/10) in Time Remaining...

-Rest 2:00 b/t Sets-

(Score is Reps)

KG WB: (9/6)|(6/5)

Warm-Up

FOR RECOVERY*
3:00-5:00 Bike (EZ)**

*To be completed immediately after the workout is finished.
**Nasal Breathing Only.

(No Measure)

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Whiteboard:

Monday, July 26, 2021

Male Clients

1

Eric
Wrona

12:00 PM CrossFit

1 x 5 @ 345 lbs

2

David
Guerra

5:00 am CrossFit

1 x 5 @ 325 lbs

265, 295, 325

2

Eric
Leininger

5:00 am CrossFit

1 x 5 @ 325 lbs

3

Reid
Landry

12:00 PM CrossFit

1 x 5 @ 315 lbs

4

Anastacio
Nieves

12:00 PM CrossFit

1 x 5 @ 305 lbs

5

Kourtland
Hite

6:00 pm CrossFit

1 x 5 @ 285 lbs

5

Matt
Haile

6:00 pm CrossFit

1 x 5 @ 285 lbs

6

Kyle
Jones

6:00 am CrossFit

1 x 5 @ 275 lbs

7

Private

6:00 am CrossFit

1 x 5 @ 255 lbs

8

Amir
Ehrmann

5:00 pm CrossFit

1 x 5 @ 250 lbs

9

Nabin
Kaini

12:00 PM CrossFit

1 x 5 @ 235 lbs

9

Private

12:00 PM CrossFit

1 x 5 @ 235 lbs

10

Chase
Key

8:00 PM CrossFit

1 x 5 @ 230 lbs

Just for you Tom. 185/ 205/ 230

11

Daniel
Russell

6:00 pm CrossFit

1 x 6 @ 225 lbs

11

Tom
Powers

5:00 pm CrossFit

1 x 5 @ 225 lbs

185, 215, 225

12

Daz
Williams

6:00 am CrossFit

1 x 5 @ 215 lbs

12

Jason
Pavelka

6:00 am CrossFit

1 x 5 @ 215 lbs

13

Nick
Cortes

6:00 pm CrossFit

1 x 5 @ 200 lbs

155, 175, 200

14

Eugene
Tsimberg

8:00 PM CrossFit

1 x 5 @ 195 lbs

14

John
Ezell

5:00 am CrossFit

1 x 5 @ 195 lbs

15

Marc
Jones

5:00 am CrossFit

1 x 5 @ 175 lbs

16

Sudheer
Reddy

5:00 pm CrossFit

1 x 5 @ 160 lbs

120.140.160

17

Antonio
Perez

8:00 PM CrossFit

1 x 5 @ 135 lbs

17

Garred
Austin

6:00 am CrossFit

1 x 5 @ 135 lbs

18

Tyler
Whitener

Olympic Lifting: 7:00 PM

1 x 5 @ 110 lbs

19

Justin
Van Winkle

12:00 PM CrossFit

1 x 5 @ 0 lbs

3x185 back injury

Female Clients

1

Michelle
Purcell

6:00 am CrossFit

1 x 5 @ 190 lbs

2

Natalee
Peak

6:00 am CrossFit

1 x 5 @ 145 lbs

Hip

2

Sandra
Ortega

8:00 PM CrossFit

1 x 5 @ 145 lbs

15, 125, 145

3

Private

5:00 pm CrossFit

1 x 5 @ 125 lbs

3

Gina
Flores

Olympic Lifting: 7:00 PM

1 x 5 @ 125 lbs

3

Judy
Russell

5:00 pm CrossFit

1 x 5 @ 125 lbs

95, 110, 125

4

Brittiana
Moya-MacIntyre

6:00 pm CrossFit

1 x 5 @ 115 lbs

4

Carliz
Moore

7:00 am CrossFit

1 x 5 @ 115 lbs

85 105 115

5

Sarah
Ezell

5:00 am CrossFit

1 x 5 @ 110 lbs

6

Carley
Hanley

5:00 am CrossFit

1 x 5 @ 105 lbs

6

Cathy
Landry

12:00 PM CrossFit

1 x 5 @ 105 lbs

6

Ellen
Fleckenstein

6:00 pm CrossFit

1 x 5 @ 105 lbs

6

Luz
Perez

8:00 PM CrossFit

1 x 5 @ 105 lbs

7

Luz
Retana

8:00 PM CrossFit

1 x 5 @ 95 lbs

7

Shivani
Patel

5:00 am CrossFit

1 x 5 @ 95 lbs

8

Stephanie
Carenza

5:00 am CrossFit

1 x 5 @ 90 lbs

9

Kris
Fanning

7:00 am CrossFit

1 x 5 @ 85 lbs

10

Neelima
Agrawal

5:00 am CrossFit

1 x 5 @ 80 lbs

11

Amanda
(aka Fru F ...

6:00 pm CrossFit

1 x 5 @ 60 lbs

12

Angey
Williams

12:00 PM CrossFit

1 x 4 @ 110 lbs

85/95/105/110