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Components

Back Squat

Metcon

Metcon

Settings

Workout

Tuesday

Strength

A: Back Squat (5 x 10 Across at 65-70%)

slightly heavier than last week

Metcon

B: Metcon (Time)

Rx =
4 Rounds For Time
25 Wall Balls (20/14)
20 Dumbbell Snatch (50/35)
15 Toes To Bar

Rx+ =
6 Rounds For Time

Extra

C: Metcon (AMRAP - Rounds and Reps)

Rx =
7 minute AMRAP of:
50 double-unders
25’ handstand walk

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

Whiteboard:

Tuesday, September 28, 2021

Male Clients

1

Ricky
Flaig

CrossFit: 5:00 AM

5 x 10 @ 295 lbs

2

Derek
Odom

Open Gym

5 x 10 @ 245 lbs

3

Isaac
Cleveland

Open Gym

5 x 10 @ 225 lbs

4

Andy
Kaestle

CrossFit: 5:00 AM

5 x 10 @ 215 lbs

5

Private

CrossFit: 5:00 AM

5 x 10 @ 205 lbs

6

Private

Open Gym

5 x 10 @ 195 lbs

6

John
Mullen

CrossFit: 5:00 AM

5 x 10 @ 195 lbs

7

Jonathan
Zinman

Open Gym

5 x 10 @ 155 lbs

7

Jonathon
Loos

CrossFit: 12:00 PM

5 x 10 @ 155 lbs

8

Bud
Vazquez

CrossFit: 6:00 AM

5 x 10 @ 145 lbs

8

Johndavid
Storn

CrossFit: 12:00 PM

5 x 10 @ 145 lbs

9

Ben
Kulp

CrossFit: 12:00 PM

5 x 10 @ 115 lbs

10

yasser
elhariry

CrossFit: 5:00 AM

5 x 10 @ 110 lbs

11

Jesse
Moore

CrossFit: 5:30 PM

5 x 10 @ 95 lbs

12

BJ
Marsh

CrossFit: 5:00 AM

3 x 10 @ 145 lbs

Female Clients

1

Alaina
Savage

Open Gym

5 x 10 @ 185 lbs

2

Taylor
Turner

CrossFit: 5:30 PM

5 x 10 @ 160 lbs

3

Anna
McKay

CrossFit: 6:00 AM

5 x 10 @ 135 lbs

4

Irma
Vlasac

CrossFit: 6:00 AM

5 x 10 @ 120 lbs

5

Rachel
Toland

Open Gym

5 x 10 @ 115 lbs

6

Heather
Lynaugh

CrossFit: 12:00 PM

5 x 10 @ 105 lbs

6

Nicole
Laudano

CrossFit: 5:00 AM

5 x 10 @ 105 lbs

7

Melanie
Sinclair

CrossFit: 5:30 PM

5 x 10 @ 83 lbs

8

Michaela
Goodwin

CrossFit: 6:00 AM

4 x 10 @ 125 lbs

115, 4x125