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Components

Front Rack Box Squat

Touch 'n Go Deadlift

Chuck Taylors

Double Leg Band Curls

Settings

Workout

Sept 24

Back to full schedule from here on out!

Warm-up

A:

50-100 ft of:
Knee Hug + Lunge + Toe Point + Thoracic Rotation
Inch worms (half distance + jog the rest)
Butt Kickers
Broad Jumps
Jumping Jack Shuffle (both sides)
Carioca (both sides)

Then,
Get-up sprints

*Perform 3-4 sets of sprints

Strength/Skill

B: Front Rack Box Squat (2RM. Rest 2:00)

– Use a 13-15" Box.
– Beginner: 5 x 5, adding weight if form permits.

C: Touch 'n Go Deadlift (3 x 3. Rest 60s.)

https://www.youtube.com/watch?v=dPiSsLI3F2o&feature=youtu.be

– work up to Metcon weight.

Metcon

D: Chuck Taylors (AMRAP - Rounds and Reps)

AMRAP 8:
10 Deadlifts (225, 155)
10 Burpees

L3: (185, 125)
L2: (155, 105)
L1: (135, 95)

Extra Credit

E: Double Leg Band Curls (3 x 30-50. Rest 30s.)

https://www.youtube.com/watch?v=n-tYSFWwlLI

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

Whiteboard:

Monday, September 24, 2018

Male Clients

1

Joel
Brown

6:00 CrossFit Group Clase...

1 x 2 @ 305 lbs

2

Daniel
Scullion

6:00 CrossFit Group Clase...

1 x 2 @ 275 lbs

3

Stephen
Dees

1:00PM CrossFit Group Cla...

1 x 2 @ 245 lbs

4

Bradley
Farrell

6:00 CrossFit Group Clase...

1 x 2 @ 225 lbs

5

Dominic
Talanca

1:00PM CrossFit Group Cla...

1 x 2 @ 220 lbs

6

Alan
Brook

8:45 CrossFit Group Class...

1 x 2 @ 205 lbs

6

Brian
Rogers

6:00 CrossFit Group Clase...

1 x 2 @ 205 lbs

6

Dan
Glauber

6:00 CrossFit Group Clase...

1 x 2 @ 205 lbs

1x225 twice

6

Greg
Barber

6:00 CrossFit Group Clase...

1 x 2 @ 205 lbs

7

Phillip
Jacobs

6:00PM CrossFit Group Cla...

1 x 2 @ 185 lbs

8

Scott
Stalls

8:45 CrossFit Group Class...

1 x 2 @ 125 lbs

Not feeling well-cold

Female Clients

1

Jade
Knutson Day

6:00 CrossFit Group Clase...

1 x 2 @ 190 lbs

2

Eileen
Rogers

1:00PM CrossFit Group Cla...

1 x 2 @ 185 lbs

195x1

2

Kimberly
Grenier

6:00PM CrossFit Group Cla...

1 x 2 @ 185 lbs

3

Stephanie
Sumner

6:00 CrossFit Group Clase...

1 x 2 @ 165 lbs

build up

4

Gretchen
Steed

5:00PM CrossFit Group Cla...

1 x 2 @ 160 lbs

5

Andrea
Wilson

6:00 CrossFit Group Clase...

1 x 2 @ 155 lbs

1@165

6

Alyssa
Graham

6:00 CrossFit Group Clase...

1 x 2 @ 135 lbs

1 at 155#

6

Rachel
Rakes

5:00PM CrossFit Group Cla...

1 x 2 @ 135 lbs

Light and easy

7

Amanda
Wickman

5:00PM CrossFit Group Cla...

1 x 2 @ 125 lbs

96%

7

Courtney
Steele

7:00 CrossFit Group Clase...

1 x 2 @ 125 lbs

86%

7

Debbie
Bolz

1:00PM CrossFit Group Cla...

1 x 2 @ 125 lbs

8

Amber
Barber

7:00 CrossFit Group Clase...

1 x 2 @ 105 lbs

9

Anna
Zarn

8:45 CrossFit Group Class...

1 x 2 @ 100 lbs

9

Christina
Dees

7:00 CrossFit Group Clase...

1 x 2 @ 100 lbs

9

Monica
Jacobs

8:45 CrossFit Group Class...

1 x 2 @ 100 lbs

65, 75, 85, 95, 100