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Back Squat

Metcon

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Workout

Monday, August 6, 2018

#NeverMissAMonday

Warm-up

3 Rounds
   1 Min Bike or Row
   4 Spiderman with Reach, each side
   5 Walkout with push Up
   6 Warrior Squats, each side

Weightlifting

Back Squat (EMOM x 12 Mins )

Back Squat

Minute #1 – 5 Reps @ 75%
Minute #2 – 3 Reps @ 80%
Minute #3 – 1 Rep @ 85%
Minute #4 – Rest

*Post your weight for the 3 heavy sets of 1 at 85%

Metcon

Metcon (AMRAP - Reps)

Tabata x 2 rounds
Alternating...
1. Back Squat 45/35
2. Double Unders

Score is your LOWEST round of each movement added together.
Ex. 10 BS + 30 DUs = Score is 40

cool down

Walk 300m holding 2 KBs of your choice.
Alternate holding 1 KB locked out over head. Switching every 50m.

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

Whiteboard:

Monday, August 06, 2018

Male Clients

1

John
Harris

4:00 PM CrossFit

3 x 1 @ 345 lbs

2

Brett
Wininger

4:00 PM CrossFit

3 x 1 @ 295 lbs

3

Coach
Adam-Bomb

9:30 AM CrossFit

3 x 1 @ 285 lbs

4

Edward
Bennett

4:00 PM CrossFit

3 x 1 @ 255 lbs

4

James
Nunley

5:00 PM CrossFit

3 x 1 @ 255 lbs

4

Mike “Woot”
Wooten

12:00 PM CrossFit Advance...

3 x 1 @ 255 lbs

4

Scott
Mann

12:00 PM CrossFit Advance...

3 x 1 @ 255 lbs

5

Scott
Huter

12:00 PM CrossFit Advance...

3 x 1 @ 250 lbs

6

Coach
Crafty

5:00 PM CrossFit

3 x 1 @ 245 lbs

6

Coach
Tony

12:00 PM CrossFit Advance...

3 x 1 @ 245 lbs

6

Patrick
Elsasser

12:00 PM CrossFit Advance...

3 x 1 @ 245 lbs

215/230/245

7

Josh
Gansch

6:00 AM CrossFit

3 x 1 @ 230 lbs

8

Andre
Bernard

6:00 PM CrossFit

3 x 1 @ 225 lbs

8

Phil
Beltran

4:00 PM CrossFit

3 x 1 @ 225 lbs

9

Brendan
Swan

5:00 AM CrossFit

3 x 1 @ 215 lbs

9

Chris “Fly
Eagles Fly ...

12:00 PM CrossFit Advance...

3 x 1 @ 215 lbs

9

Cory
Page

10:30 AM CrossFit

3 x 1 @ 215 lbs

9

Mike “Swatty”
Suarez

6:00 AM CrossFit

3 x 1 @ 215 lbs

9

Zach
Layne

4:00 PM CrossFit

3 x 1 @ 215 lbs

10

Jeremy
Alvarez

12:00 PM CrossFit Advance...

3 x 1 @ 205 lbs

Started too Low. Increased weights from 185

11

Andre
Bernard Jr.

6:00 PM CrossFit

3 x 1 @ 185 lbs

11

Rafael
Sanchez Vera

6:00 PM CrossFit

3 x 1 @ 185 lbs

5x145, 3x165, 1x185

12

Danny “D DUB”
White

10:30 AM CrossFit

3 x 1 @ 165 lbs

135, 155, 165

13

Glenn
Duran

8:30 AM CrossFit

3 x 1 @ 155 lbs

135,145,155

14

Private

6:00 PM CrossFit

3 x 1 @ 140 lbs

Female Clients

1

Drienna
Green

9:30 AM CrossFit

3 x 1 @ 210 lbs

5x195, 3x205, 1x210

2

Angela
Young

4:00 PM CrossFit

3 x 1 @ 205 lbs

175, 190, 205 knee not feeling it today

3

Private

12:00 PM CrossFit Advance...

3 x 1 @ 200 lbs

4

Coach
Geo

8:30 AM CrossFit

3 x 1 @ 190 lbs

4

Sandy
“Pants” Diaz

4:00 PM CrossFit

3 x 1 @ 190 lbs

165, 175, 190

5

Jayme
Crist

4:00 PM CrossFit

3 x 1 @ 185 lbs

165,175,185

6

Ashley
Fiala

12:00 PM CrossFit Advance...

3 x 1 @ 180 lbs

7

Ivanna
Beltran

4:00 PM CrossFit

3 x 1 @ 175 lbs

5: 155#, 3: 165#, 1: 175#

7

Michelle
Kibby

8:30 AM CrossFit

3 x 1 @ 175 lbs

8

Sissy
Bojorquez

12:00 PM CrossFit Advance...

3 x 1 @ 170 lbs

8

Victoria
Covarrubias

5:00 AM CrossFit

3 x 1 @ 170 lbs

9

Coach
Jaime

5:00 AM CrossFit

3 x 1 @ 165 lbs

145, 155, 165 based on 195#

9

Gabriella
Page

6:00 PM CrossFit

3 x 1 @ 165 lbs

145, 155, 165

10

Jayme
Pilon

8:30 AM CrossFit

3 x 1 @ 160 lbs

11

Brooklyn
“Brookie” ...

8:30 AM CrossFit

3 x 1 @ 150 lbs

12

Coach
K

8:30 AM CrossFit

3 x 1 @ 145 lbs

12

Heather
Turski

12:00 PM CrossFit Advance...

3 x 1 @ 145 lbs

12

Leah
Braun

9:30 AM CrossFit

3 x 1 @ 145 lbs

13

Jennifer
Le Fevre

4:00 PM CrossFit

3 x 1 @ 135 lbs

13

Nikki
Saavedra

5:00 AM CrossFit

3 x 1 @ 135 lbs

Not a true percentage. Trying to build back up to heavy.

14

Gabby
Vizcaino

9:30 AM CrossFit

3 x 1 @ 130 lbs

15

Angela
Wininger

8:30 AM CrossFit

3 x 1 @ 125 lbs

15

Antonella
Tapia

10:30 AM CrossFit

3 x 1 @ 125 lbs

16

Bautista “B”
Spears

8:30 AM CrossFit

3 x 1 @ 115 lbs

Messed up and based off of Wodify. Needed to base on 170.

17

Yianoula
“Nola” Warne

6:00 AM CrossFit

3 x 1 @ 112 lbs

18

Renetta
Johnson

9:30 AM CrossFit

3 x 1 @ 110 lbs

19

Alexis
Nieto-Andrews

5:00 PM CrossFit

3 x 1 @ 105 lbs

19

Maki
Garcia

6:00 PM CrossFit

3 x 1 @ 105 lbs

85/95/105

19

Rebecca
Lane

6:00 AM CrossFit

3 x 1 @ 105 lbs

20

Private

6:00 AM CrossFit

3 x 1 @ 95 lbs

21

Veronica “V2”
Tapia

10:30 AM CrossFit

3 x 1 @ 90 lbs

22

Joslyn
Bustamante

6:00 PM CrossFit

3 x 1 @ 75 lbs

23

Shannyn
Bustamante

6:00 PM CrossFit

3 x 1 @ 65 lbs

85/95/105

24

Kenzie
Farrier

8:30 AM CrossFit

3 x 1 @ 55 lbs

25

Britnee
Fradd

5:00 PM CrossFit

2 x 1 @ 145 lbs

1 @ 120# and then coach tony stopped by :)