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Front Squat

Back Squat

Metcon

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Workout

8/29/16

Weightlifting

Front Squat (Work up to a heavy set of 2)

Front Squat

Back Squat (4x6, across)

Back Squat

Metcon

Metcon (Time)

5 RFT:
15 unbroken KB Push Press, 24/16kg
12 Unbroken KB Reverse Lunges, 24/16kg (6/side)
9 Unbroken KB Dead Lifts, 24/16kg
*Each round must be completed as 36 unbroken reps, rest as little as possible between rounds

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

Whiteboard:

Monday, August 29, 2016

Male Clients

1

Joshua
Dockens

4:00 PM CrossFit

1 x 2 @ 345 lbs

2

Colby
Wollak

5:30 PM CrossFit

1 x 2 @ 315 lbs

2

Derrick
Ledford

5:30 PM CrossFit

1 x 2 @ 315 lbs

3

Kyle
Baker

5:30 PM CrossFit

1 x 2 @ 305 lbs

4

Brandon
McConnell

4:00 PM CrossFit

1 x 2 @ 275 lbs

5

Bill
Knight

6:30 PM CrossFit

1 x 2 @ 255 lbs

6

Donald
Stewart

12:00 PM CrossFit

1 x 2 @ 245 lbs

7

Brent
Miller

8:30AM CrossFit Class

1 x 2 @ 235 lbs

7

Darius
Nouri

4:00 PM CrossFit

1 x 2 @ 235 lbs

7

Eric
Olinger

12:00 PM CrossFit

1 x 2 @ 235 lbs

7

Jason
Leach

12:00 PM CrossFit

1 x 2 @ 235 lbs

7

Max
McClure

6:30 PM CrossFit

1 x 2 @ 235 lbs

7

Shawn
Deluca

6:30 PM CrossFit

1 x 2 @ 235 lbs

8

Private

12:00 PM CrossFit

2 x 2 @ 205 lbs

8

Chris
Morales

9:30 AM CrossFit

1 x 2 @ 205 lbs

8

Trent
Hovis

4:00 PM CrossFit

1 x 2 @ 205 lbs

9

Bob
Swadley

8:30AM CrossFit Class

1 x 2 @ 195 lbs

10

Nick
Caruso

5:30 AM CrossFit

1 x 2 @ 175 lbs

11

Justin
Lincoln

5:30 AM CrossFit

1 x 2 @ 150 lbs

12

Ty
Callaway

4:00 PM CrossFit

1 x 2 @ 135 lbs

13

Marcio
Lima

6:30 AM CrossFit

1 x 2 @ 0 lbs

just row 5K !

Female Clients

1

Cambell
Vander Haar

4:00 PM CrossFit

1 x 2 @ 235 lbs

2

Jill
Olinger

12:00 PM CrossFit

1 x 2 @ 175 lbs

3

Brittany
Bowden

6:30 PM CrossFit

1 x 2 @ 165 lbs

3

Myra
Harmon

8:30AM CrossFit Class

1 x 2 @ 165 lbs

4

Jenn
Warcola

8:30AM CrossFit Class

1 x 2 @ 150 lbs

5

Alyssa
Dias

4:00 PM CrossFit

1 x 2 @ 145 lbs

5

Katie
Powell

8:30AM CrossFit Class

1 x 2 @ 145 lbs

6

Nikki
Stewart

12:00 PM CrossFit

1 x 2 @ 130 lbs

7

Jennifer
Harpster

9:30 AM CrossFit

1 x 2 @ 125 lbs

7

Miranda
Morales

8:30AM CrossFit Class

1 x 2 @ 125 lbs

8

Amanda
Vander Haar

4:00 PM CrossFit

1 x 2 @ 120 lbs

8

Amy
Plonk

4:00 PM CrossFit

1 x 2 @ 120 lbs

9

Logan
Deluca

6:30 PM CrossFit

1 x 2 @ 115 lbs

10

Charlotte
Thielen

8:30AM CrossFit Class

1 x 2 @ 105 lbs

11

Rhonda
Halford

6:30 AM CrossFit

1 x 2 @ 100 lbs

12

Lauran
Stump

6:30 PM CrossFit

1 x 2 @ 90 lbs

13

Kelly
Nouri

8:30AM CrossFit Class

1 x 2 @ 80 lbs

14

Lilly
STump

6:30 PM CrossFit

1 x 2 @ 35 lbs

15

Private

12:00 PM CrossFit

1 x 2 @ 0 lbs