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Components

Front Squat

Metcon

Metcon

Metcon

Settings

Workout

Sept 26, 2022

Pre Stretch Primer

10 Cals

5 D&B's

15 PVC OH Squats

BARBELL

1-2 Second Pause at the Bottom

BAR: Front Squat (5x4 @ 70%)

Front Squat

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP - Rounds and Reps)

AMRAP 10 /

20 Single Plate Floor "Bench" w/ feet suspended 2"

15 Plate Ground-2-Overhead

10 Burpees-2-Plate

*45/25 | 35/15

WOD

WOD Video:

https://youtu.be/xVYX0fowrhI

WOD: Metcon (Calories)

9 Clock /
30 Clean & Jerks, drop each rep, 155/105 | 135/85
-then
Max Cals Bike

KIKR

KIKR: Metcon (Calories)

2 Minute - Max Cals Row

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

Whiteboard:

Monday, September 26, 2022

Male Clients

1

Stephen
Nwaukwa

5:30 AM CrossFit

5 x 4 @ 225 lbs

2

Richard
Smith

9:00 AM CrossFit

5 x 4 @ 195 lbs

3

Bryan
Hollenbeck

5:30 PM CrossFit

5 x 4 @ 185 lbs

3

Chris
Emert

3:30 PM Open Gym

5 x 4 @ 185 lbs

3

Chris
McAbery

12:00 PM Open Gym

5 x 4 @ 185 lbs

3

Curtis
Hackler

5:30 AM CrossFit

5 x 4 @ 185 lbs

3

Dallas
Hindman

9:00 AM CrossFit

5 x 4 @ 185 lbs

4

Private

9:00 AM CrossFit

5 x 4 @ 155 lbs

5

Tony
Sterk

3:30 PM Open Gym

5 x 4 @ 150 lbs

6

Marcelo
Goro

5:30 PM CrossFit

5 x 4 @ 125 lbs

7

Brandon
Cranor

9:00 AM CrossFit

5 x 4 @ 105 lbs

7

Jason
Epperson

5:30 PM CrossFit

5 x 4 @ 105 lbs

8

Brian
C. Schexn ...

3:30 PM Open Gym

5 x 4 @ 100 lbs

9

Rod
Harwood

6:30 AM CrossFit

5 x 4 @ 35 lbs

Female Clients

1

Shelby
Brennan

5:30 AM CrossFit

5 x 4 @ 170 lbs

70%

2

Chandra
Hindman

9:00 AM CrossFit

5 x 4 @ 125 lbs

2

Rachel
Showler

6:30 AM CrossFit

5 x 4 @ 125 lbs

3

Misty
Lingnau

5:30 AM CrossFit

5 x 4 @ 110 lbs

4

Angela
Hansen

5:30 PM CrossFit

5 x 4 @ 105 lbs

4

Christine
Goscha

5:30 AM CrossFit

5 x 4 @ 105 lbs

5

Aubrey
Baker

6:30 AM CrossFit

5 x 4 @ 100 lbs

70%

6

Laura
Clark

5:30 AM CrossFit

5 x 4 @ 95 lbs

6

Nicole
Whisman

9:00 AM CrossFit

5 x 4 @ 95 lbs

7

Jana
Graham

5:30 AM CrossFit

5 x 4 @ 90 lbs

7

Sammy
Epperson

5:30 AM CrossFit

5 x 4 @ 90 lbs

8

Dani
Truitt

9:00 AM CrossFit

5 x 4 @ 85 lbs

8

Melissa
Patrick

3:30 PM Open Gym

5 x 4 @ 85 lbs

Left hammy is being a jerk.

8

Sherry
Jackson

6:30 PM CrossFit

5 x 4 @ 85 lbs

9

April
Thompson

5:30 PM CrossFit

5 x 4 @ 75 lbs

9

Kayla
Foster

5:30 PM CrossFit

5 x 4 @ 75 lbs

9

Kenna
Gathright

6:30 AM CrossFit

5 x 4 @ 75 lbs

9

Tish
Trost

9:00 AM CrossFit

5 x 4 @ 75 lbs

10

Daniela
Mendes

9:00 AM CrossFit

5 x 4 @ 65 lbs

10

Deb
Davis

9:00 AM CrossFit

5 x 4 @ 65 lbs

10

Melba
Gould

9:00 AM CrossFit

5 x 4 @ 65 lbs

10

Peggy
Campbell

5:30 PM CrossFit

5 x 4 @ 65 lbs

11

Sabrina
Hay

6:30 AM CrossFit

5 x 4 @ 60 lbs

12

Carolyn
Morgan

6:30 AM CrossFit

5 x 4 @ 25 lbs

13

Deidre
Schexnayder

6:30 AM CrossFit

1 x 4 @ 105 lbs