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Components
Front Squat
Metcon
Settings
Location
(All)
CrossFit PTC
Program
CrossFit Kids
Legends
'Lil Ninjas
Private Training
WOD
Date
Workout
Monday - CrossFit PTC
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:00 AM CrossFit
10:00 AM CrossFit
Drive Thru
4:30 PM CrossFit
5:30 PM CrossFit
7:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
62 (27/35)
Workout
Monday
Front Squat (Takes 4 sets of 10 to work up to a heavy set of 10)
Front Squat
Complete 1-2 warm up sets before completing 4 sets of 10 working up to a heavy set of 10 for the day.
Metcon (No Measure)
4 sets of:
- 10 rear leg elevated split squats each leg (add weight if able)
- 15 v-ups/ghd/abmat situps
- 5 strict pull ups (ring rows/bands okay) add weight if able
Metcon (Time)
50/40 calorie Assault bike for time
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 23, 2019
Male Clients
1
Private
4:30 PM CrossFit
1 x 10 @ 255 lbs
2
Tom
Boyle
5:00 AM CrossFit
1 x 10 @ 245 lbs
3
Robert
Self
5:00 AM CrossFit
1 x 10 @ 225 lbs
4
AJ
Ross
6:00 AM CrossFit
1 x 10 @ 195 lbs
5
Harris
Frank
5:00 AM CrossFit
1 x 10 @ 185 lbs
5
Paul
Miller
8:00 AM CrossFit
1 x 10 @ 185 lbs
5
Wallis
Shoppy
5:00 AM CrossFit
1 x 10 @ 185 lbs
6
Dennis
Shelton
4:30 PM CrossFit
1 x 10 @ 175 lbs
7
Jim
Bolen
7:30 PM CrossFit
1 x 10 @ 165 lbs
8
Clint
VanHoy
6:00 AM CrossFit
1 x 10 @ 160 lbs
9
Chris
Bryant
5:30 PM CrossFit
1 x 10 @ 155 lbs
45/135/155
10
Ric
Thompson
8:00 AM CrossFit
3 x 10 @ 145 lbs
10
Mike
McCleery
4:30 PM CrossFit
1 x 10 @ 145 lbs
10
Tim
Gaddis
10:00 AM CrossFit
1 x 10 @ 145 lbs
11
Erik
Manning
5:30 PM CrossFit
1 x 10 @ 135 lbs
11
Patrick
Dedoyard
6:00 AM CrossFit
1 x 10 @ 135 lbs
11
Robert
Meredith Jr
10:00 AM CrossFit
1 x 10 @ 135 lbs
12
Jeff
Davis
4:30 PM CrossFit
1 x 10 @ 125 lbs
did backsquat instead due hurt elbow
13
Robin
Gautham Mu ...
7:30 PM CrossFit
1 x 10 @ 120 lbs
14
Keith
Jones
7:30 PM CrossFit
1 x 10 @ 115 lbs
14
Kris
Keropian
10:00 AM CrossFit
1 x 10 @ 115 lbs
15
Ezequiel
Ramirez
6:00 AM CrossFit
1 x 10 @ 95 lbs
15
Marcus
Garrett
5:00 AM CrossFit
1 x 10 @ 95 lbs
15
Mike
Witt
8:00 AM CrossFit
1 x 10 @ 95 lbs
16
Victor
Jimenez
8:00 AM CrossFit
1 x 10 @ 85 lbs
17
Private
7:30 PM CrossFit
1 x 10 @ 75 lbs
18
Ken
Walma
5:00 AM CrossFit
1 x 8 @ 225 lbs
Female Clients
1
Brianna
Doty
5:30 PM CrossFit
1 x 10 @ 100 lbs
1
Jessyca
Doty
5:30 PM CrossFit
1 x 10 @ 100 lbs
2
Andrea
Bauer
6:00 AM CrossFit
4 x 10 @ 95 lbs
2
Allison
Elliott
5:00 AM CrossFit
1 x 10 @ 95 lbs
2
Brenda
Miller
8:00 AM CrossFit
1 x 10 @ 95 lbs
3
Vanessa
Cordova
7:30 PM CrossFit
1 x 10 @ 90 lbs
4
Lori
Adkins
5:00 AM CrossFit
3 x 10 @ 85 lbs
4
Tracy
Jennings
5:00 AM CrossFit
3 x 10 @ 85 lbs
4
Estela
Falla-Ross
6:00 AM CrossFit
1 x 10 @ 85 lbs
4
Linnet
Orbe
6:00 AM CrossFit
1 x 10 @ 85 lbs
4
Monica
Dingler
8:00 AM CrossFit
1 x 10 @ 85 lbs
4
Rachel
Blackwell
10:00 AM CrossFit
1 x 10 @ 85 lbs
5
Jen
Thompson
5:30 PM CrossFit
4 x 10 @ 75 lbs
5
Lissy
Cowdery
5:30 PM CrossFit
4 x 10 @ 75 lbs
5
Tammy
Lewis
5:00 AM CrossFit
4 x 10 @ 75 lbs
5
Kyra
Odum
5:30 PM CrossFit
2 x 10 @ 75 lbs
5
Florisa
Acosta
8:00 AM CrossFit
1 x 10 @ 75 lbs
5
Liz
Bunker
4:30 PM CrossFit
1 x 10 @ 75 lbs
5
Marcy
Butler
8:00 AM CrossFit
1 x 10 @ 75 lbs
5
Michelle
Gillespie
8:00 AM CrossFit
1 x 10 @ 75 lbs
5
Monica
Lee
4:30 PM CrossFit
1 x 10 @ 75 lbs
5
Sharon
Brooks
6:00 AM CrossFit
1 x 10 @ 75 lbs
5
Staci
Hamilton
8:00 AM CrossFit
1 x 10 @ 75 lbs
6
Jennifer
Yerges
4:30 PM CrossFit
1 x 10 @ 70 lbs
Back squat. Knees and wrist hurting
6
Jesseca
Rodriguez
10:00 AM CrossFit
1 x 10 @ 70 lbs
6
Jessica
Cowell
7:30 PM CrossFit
1 x 10 @ 70 lbs
6
Private
10:00 AM CrossFit
1 x 10 @ 70 lbs
7
Amy
Linton
10:00 AM CrossFit
3 x 10 @ 65 lbs
8
Alison
Dickens
7:30 PM CrossFit
1 x 10 @ 55 lbs
8
Cheri
Ingram
7:30 PM CrossFit
1 x 10 @ 55 lbs
8
Shauna
Murphy
10:00 AM CrossFit
1 x 10 @ 55 lbs
9
Nancy
Miller
7:30 PM CrossFit
1 x 10 @ 50 lbs
10
Kim
Bolen
8:00 AM CrossFit
1 x 10 @ 45 lbs
11
Natalie
Cosson
7:30 PM CrossFit
4 x 10 @ 40 lbs
12
Melisa
Raney
10:00 AM CrossFit
1 x 10 @ 35 lbs
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