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Overhead Squat

Metcon

Metcon

Metcon

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Workout

SEPT 7, 2021

BARBELL

BAR: Overhead Squat (5x5 @ 50%)

Overhead Squat

New 6 week barbell cycle starts today:
-Overhead Squat
-Push Press
-Squat Clean
-Thruster

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

15 cap /
100 Squats
25 push-ups | RX+ Hand Release
75 Squats
25 push-ups | RX+ Hand Release
50 Squats
25 push-ups | RX+ Hand Release

WOD

WOD: Metcon (Time)

20 cap / 25-20-15-10-5
Overhead Squat, 95/65 | 75/55
Cal Row
Burpees

KIKR

KIKR: Metcon (Calories)

Tabata Bike, 20-10

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

Whiteboard:

Tuesday, September 07, 2021

Male Clients

1

Jared
Howard

4:30 PM Open Gym

5 x 5 @ 145 lbs

2

Bryon
Waits

9:00 AM CrossFit

5 x 5 @ 115 lbs

2

Curtis
Hackler

5:30 AM CrossFit

5 x 5 @ 115 lbs

2

Stephen
Nwaukwa

5:30 AM CrossFit

5 x 5 @ 115 lbs

3

Tom
Wynn

5:30 PM CrossFit

5 x 5 @ 105 lbs

4

Andrew
Austin

12:00 PM Open Gym

5 x 5 @ 95 lbs

4

Carlos
Gonzalez

6:30 PM CrossFit

5 x 5 @ 95 lbs

4

Jorge
Galvan

5:30 AM CrossFit

5 x 5 @ 95 lbs

4

Matt
Clark

5:30 AM CrossFit

5 x 5 @ 95 lbs

4

Travis
Yoder

12:00 PM Open Gym

5 x 5 @ 95 lbs

4

Zach
Hendrix

5:30 AM CrossFit

5 x 5 @ 95 lbs

5

Johnny
Whisman

5:30 AM CrossFit

5 x 5 @ 90 lbs

6

Adam
Bulleigh

5:30 PM CrossFit

5 x 5 @ 85 lbs

7

Scott
Blakemore

5:30 AM CrossFit

5 x 5 @ 80 lbs

8

Sakthivel
Ganapathy

6:30 PM CrossFit

5 x 5 @ 75 lbs

9

Chase
Allcott

5:30 AM CrossFit

5 x 5 @ 65 lbs

9

Daniel
Baker

5:30 AM CrossFit

5 x 5 @ 65 lbs

9

Tony
Sterk

12:00 PM Open Gym

5 x 5 @ 65 lbs

10

Kyle
Ppool

12:00 PM Open Gym

1 x 1 @ 135 lbs

Female Clients

1

Julie
Anderson

5:30 PM CrossFit

5 x 5 @ 85 lbs

50%

1

Shelby
Brennan

5:30 AM CrossFit

5 x 5 @ 85 lbs

50% 13 weeks PP

2

Christine
Goscha

4:30 PM Open Gym

5 x 5 @ 65 lbs

2

Lindsey
Rovenstine

9:00 AM CrossFit

5 x 5 @ 65 lbs

2

Patty
Thompson

4:30 PM Open Gym

5 x 5 @ 65 lbs

2

Tessa
Austin

4:30 PM Open Gym

5 x 5 @ 65 lbs

3

Angela
Hansen

5:30 PM CrossFit

5 x 5 @ 55 lbs

3

Candy
Wickham

9:00 AM CrossFit

5 x 5 @ 55 lbs

50%

3

Dainelle
Herl

5:30 PM CrossFit

5 x 5 @ 55 lbs

4

Billie
Johnson

6:30 PM CrossFit

5 x 5 @ 45 lbs

4

Britney
Green

12:00 PM Open Gym

5 x 5 @ 45 lbs

4

Clare
Ppool

12:00 PM Open Gym

5 x 5 @ 45 lbs

4

Jana
Graham

5:30 AM CrossFit

5 x 5 @ 45 lbs

5

Glenda
Farris

5:30 AM CrossFit

5 x 5 @ 40 lbs

6

Amber
Green

5:30 PM CrossFit

5 x 5 @ 35 lbs

6

Kristina
Gomez

9:00 AM CrossFit

5 x 5 @ 35 lbs

7

Sherry
Jackson

6:30 PM CrossFit

5 x 5 @ 25 lbs

8

Nicole
Whisman

6:30 PM CrossFit

1 x 4 @ 15 lbs