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Components

Back Squat

Row Pistol Press

Metcon

Settings

Workout

Wednesday

Strength

A: Back Squat (5 - 5 - 5 - 5 Climbing )

Metcon

B: Row Pistol Press (Time)

Rx=
4 rounds for time:
25 calorie row
20 pistol squats
15 pushups

Rx+ =
4 rounds for time:
35 calorie row
30 pistol squats
25 pushups

Extra

C: Metcon (AMRAP - Reps)

Rx =
5 minute AMRAP of:
Abmat Situps

Rx+ =
GHD Situps

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Whiteboard:

Wednesday, October 06, 2021

Male Clients

1

Ricky
Flaig

Open Gym

1 x 5 @ 395 lbs

200# club

2

Anthony
Vorachak

Open Gym

1 x 5 @ 390 lbs

3

Kegan
Sullivan

CrossFit: 5:00 AM

1 x 5 @ 385 lbs

4

Andy
Kaestle

CrossFit: 5:00 AM

1 x 5 @ 285 lbs

5

Private

CrossFit: 5:00 AM

1 x 5 @ 275 lbs

6

Derek
Odom

Open Gym

1 x 5 @ 265 lbs

6

Private

CrossFit: 6:00 AM

1 x 5 @ 265 lbs

7

Adam
Cole

CrossFit: 12:00 PM

1 x 5 @ 255 lbs

8

John
Mullen

CrossFit: 5:00 AM

1 x 5 @ 245 lbs

9

Stowe
Beam

Open Gym

1 x 5 @ 225 lbs

135/165/195/225

10

BJ
Marsh

CrossFit: 5:00 AM

1 x 5 @ 215 lbs

10

Jonathan
Zinman

Open Gym

1 x 5 @ 215 lbs

11

Jonathon
Loos

CrossFit: 4:30 PM

1 x 5 @ 205 lbs

12

Ben
Kulp

Open Gym

1 x 5 @ 185 lbs

Female Clients

1

Alaina
Savage

Open Gym

1 x 5 @ 215 lbs

2

Anna
McKay

CrossFit: 6:00 AM

1 x 5 @ 185 lbs

3

Laura
Pickrell

CrossFit: 6:00 AM

1 x 5 @ 173 lbs

4

Irma
Vlasac

CrossFit: 6:00 AM

1 x 5 @ 165 lbs

5

Michaela
Goodwin

CrossFit: 6:00 AM

1 x 5 @ 155 lbs

6

Rachel
Toland

Open Gym

1 x 5 @ 145 lbs

6

Taryn
Hubert

CrossFit: 12:00 PM

1 x 5 @ 145 lbs

7

KRYSTAL
SEWELL

CrossFit: 6:00 AM

1 x 5 @ 143 lbs

Not a PR

8

Gillian
Sowden

CrossFit: 12:00 PM

1 x 5 @ 138 lbs

9

Jennifer
Schiffman

CrossFit: 12:00 PM

1 x 5 @ 133 lbs

10

Krista
Patronick

CrossFit: 6:00 AM

1 x 5 @ 125 lbs

Did 5x5 #125