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Back Squat

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WOD - Monday, October 8, 2018

Weightlifting

Back Squat (1X5 @ 60%, 1X5 @ 70%; 1 X Max Reps at 80%)

Back Squat

Add 10 lbs to your current 1 RM for % calculations. On the max effort set, goal is to exceed 5 reps by as many as possible.

Metcon

Metcon (Time)

Complete for time:

Run 400
50 DUs (100 Singles)
3 Rope Climbs
50 KBS (53/35)
3 Rope Climbs
50 DUs
3 Rope Climbs
Run 400

Rope Scale = 3,2,1 reps each round;2:1 Progression or 10 T2B each round

Cash Out

Complete 3 Rounds:
10/7 AB Calories
20 GHD Sit-ups (25 ABMAT)
1 Min Plank Hold

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

Whiteboard:

Monday, October 08, 2018

Male Clients

1

Rich
Marino

4:30 PM CrossFit

1 x 8 @ 330 lbs

2

Tom
Boyle

5:00 AM CrossFit

1 x 8 @ 315 lbs

3

Paul
Miller

8:00 AM CrossFit

1 x 9 @ 240 lbs

4

Private

4:30 PM CrossFit

1 x 7 @ 305 lbs

5

Christian
Acosta

6:00 AM CrossFit

1 x 8 @ 255 lbs

5

James gill ...
l

7:30 PM CrossFit

1 x 8 @ 255 lbs

6

JP
Short

5:30 PM CrossFit

1 x 6 @ 275 lbs

7

Private

6:00 AM CrossFit

1 x 6 @ 255 lbs

8

Harris
Frank

5:00 AM CrossFit

1 x 7 @ 205 lbs

9

Russ
Anderson

5:00 AM CrossFit

1 x 6 @ 225 lbs

10

Brennan
Wesolowski

10:00 AM CrossFit

1 x 5 @ 245 lbs

11

Justin
Ramer

4:30 PM CrossFit

1 x 4 @ 275 lbs

12

Jeff
Austin

8:00 AM CrossFit

1 x 5 @ 205 lbs

13

David
Johnson

8:00 AM CrossFit

1 x 6 @ 165 lbs

13

Lee
Whetstone

7:30 PM CrossFit

1 x 6 @ 165 lbs

14

Keith
Jones

7:30 PM CrossFit

1 x 5 @ 195 lbs

15

Dave
Lombardo

5:00 AM CrossFit

1 x 5 @ 185 lbs

16

Robin
Gautham Mu ...

7:30 PM CrossFit

1 x 5 @ 170 lbs

100% - 210lbs

17

Jason
Jones

5:00 AM CrossFit

1 x 3 @ 205 lbs

18

Kyle
Hersey

4:30 PM CrossFit

1 x 5 @ 100 lbs

Female Clients

1

Andrea
Bauer

8:00 AM CrossFit

1 x 10 @ 165 lbs

2

Lissy
Cowdery

10:00 AM CrossFit

1 x 12 @ 115 lbs

3

Sherry
Godfrey

6:00 AM CrossFit

1 x 8 @ 165 lbs

125,145,165

4

Angelica
Mealing

5:30 PM CrossFit

1 x 8 @ 125 lbs

5

Ann
Blaum

10:00 AM CrossFit

1 x 8 @ 115 lbs

6

Karlye
Ramer

4:30 PM CrossFit

1 x 8 @ 110 lbs

7

Allison
Elliott

5:00 AM CrossFit

1 x 7 @ 125 lbs

8

Brenda
Miller

8:00 AM CrossFit

1 x 8 @ 95 lbs

9

America
Jones

7:30 PM CrossFit

1 x 5 @ 150 lbs

9

Andrea
Kilgren

7:30 PM CrossFit

1 x 5 @ 150 lbs

10

Lori
Adkins

5:00 AM CrossFit

1 x 6 @ 120 lbs

11

Michelle
Gillespie

8:00 AM CrossFit

1 x 7 @ 95 lbs

12

Kelli
Mullis

10:00 AM CrossFit

1 x 5 @ 100 lbs

13

Sharon
Brooks

6:00 AM CrossFit

1 x 4 @ 115 lbs

14

Marcy
Butler

8:00 AM CrossFit

1 x 5 @ 90 lbs

15

LeAnn
Austin

8:00 AM CrossFit

1 x 4 @ 85 lbs

16

Florisa
Acosta

6:00 AM CrossFit

1 x 2 @ 140 lbs

17

Debbie
Weaver

5:00 AM CrossFit

1 x 105 @ 0 lbs