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Back Squat

Metcon

Metcon

Metcon

Settings

Workout

AUG 24, 2022

Pre Stretch Primer

5 Down & Backs - member choice
Row 1 min
30 Jumping Jacks
Ski 1 min
30 Lunges

BARBELL

BAR: Back Squat (1-1-1-1-1-1-1, find a heavy set or new 1 RM)

Back Squat

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

5R's / 20 Cap
Run 200m or Row 300m
20 Sit ups | RX+ GHD Sit ups or T2B
10 Burpee to Plate | RX+ Burpee Box Jump Over
20 Single-unders | RX+ DU's
10/7 Cals Bike

WOD

WOD: Metcon (Time)

WOD Video:
https://www.youtube.com/watch?v=q9hSCN24cQA&authuser=0

15 cap /
45 Thrusters, 95/65 | 75/55
45 Pull ups
*do 30 DU's + 7 T2B each break during a set

KIKR

KIKR: Metcon (Time)

Accumulate:
2 min OH Hold, 45/25/15#
2 min Plate on Back Squat Hold, 45/25/15#
2 min Push-up Up Plank Hold on Plate

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

Whiteboard:

Wednesday, August 24, 2022

Male Clients

1

Matt
Phillips

3:30 PM Open Gym

1 x 1 @ 415 lbs

2

Stephen
Nwaukwa

5:30 AM CrossFit

1 x 1 @ 405 lbs

2

Tom
Wynn

5:30 PM CrossFit

1 x 1 @ 405 lbs

3

Andrew
Austin

12:00 PM Open Gym

1 x 1 @ 325 lbs

4

Richard
Smith

9:00 AM CrossFit

1 x 1 @ 320 lbs

5

Carlos
Gonzalez

5:30 PM CrossFit

1 x 1 @ 315 lbs

5

Chris
Emert

3:30 PM Open Gym

1 x 1 @ 315 lbs

5

Curtis
Hackler

5:30 AM CrossFit

1 x 1 @ 315 lbs

5

Dylan
Smith

5:30 PM CrossFit

1 x 1 @ 315 lbs

24LB PR

5

Johnny
Whisman

5:30 AM CrossFit

1 x 1 @ 315 lbs

Failed 335

6

Jason
Flick

3:30 PM Open Gym

1 x 1 @ 275 lbs

7

Scott
Blakemore

6:30 AM CrossFit

1 x 1 @ 255 lbs

8

Aaron
Kuntz

6:30 PM CrossFit

1 x 1 @ 225 lbs

8

Brandon
Cranor

6:30 AM CrossFit

1 x 1 @ 225 lbs

8

Jimmy
Epperson

5:30 PM CrossFit

1 x 1 @ 225 lbs

9

Marcelo
Goro

5:30 PM CrossFit

1 x 1 @ 215 lbs

10

Jason
Epperson

6:30 PM CrossFit

1 x 1 @ 200 lbs

11

Dustin
Cobb

6:30 PM CrossFit

1 x 1 @ 155 lbs

12

Ricardo
Mendes

5:30 PM CrossFit

3 x 5 @ 145 lbs

Recovering from back injury

13

Chris
McAbery

12:00 PM Open Gym

1 x 1 @ 0 lbs

failed 325 x2

Female Clients

1

Rachel
Showler

6:30 AM CrossFit

1 x 1 @ 235 lbs

2

Deidre
Schexnayder

6:30 AM CrossFit

1 x 1 @ 215 lbs

3

Cat
Hollenbeck

3:30 PM Open Gym

1 x 1 @ 200 lbs

3

Julie
Frakes

9:00 AM CrossFit

1 x 1 @ 200 lbs

4

Billie
Johnson

3:30 PM Open Gym

1 x 1 @ 185 lbs

4

Melissa
Patrick

3:30 PM Open Gym

1 x 1 @ 185 lbs

5

Angela
Hansen

5:30 PM CrossFit

1 x 1 @ 175 lbs

6

April
Thompson

5:30 PM CrossFit

1 x 1 @ 165 lbs

6

Nicole
Whisman

9:00 AM CrossFit

1 x 1 @ 165 lbs

6

Sammy
Epperson

5:30 AM CrossFit

1 x 1 @ 165 lbs

7

Kenna
Gathright

6:30 AM CrossFit

1 x 1 @ 155 lbs

8

Christina
Hageny

5:30 AM CrossFit

1 x 1 @ 145 lbs

8

Dani
Truitt

9:00 AM CrossFit

1 x 1 @ 145 lbs

9

Jana
Graham

5:30 AM CrossFit

1 x 1 @ 135 lbs

9

Tessa
Austin

12:00 PM Open Gym

1 x 1 @ 135 lbs

9

Tish
Trost

9:00 AM CrossFit

1 x 1 @ 135 lbs

10

Glenda
Farris

5:30 AM CrossFit

1 x 1 @ 125 lbs

10

Lindsay
Sedersten

5:30 AM CrossFit

1 x 1 @ 125 lbs

11

Deb
Davis

9:00 AM CrossFit

1 x 1 @ 120 lbs

12

Kayla
Foster

5:30 PM CrossFit

3 x 1 @ 115 lbs

Still recovering from my accident

13

Peggy
Campbell

9:00 AM CrossFit

1 x 1 @ 110 lbs

14

Carolyn
Morgan

6:30 AM CrossFit

1 x 1 @ 75 lbs