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Components

Overhead Squat

Metcon

Metcon

Metcon

Settings

Workout

SEPT 12, 2021

BARBELL

BAR: Overhead Squat (5x1 @ 80%)

Overhead Squat

T - OH Squat
W - Push Press
Th - Squat Clean
F - Thruster

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

2 Rds / 18 cap
75 Lunges | RX+ Med Ball Lunge, 20/14/10#
50 Hollow Rocks | RX+ GHD Sit ups
25 Burpees

WOD

WOD: Metcon (AMRAP - Reps)

EMOM x 15 /
10/7 Cals Row
-then in time remaining...
AMRAP Am KBS, 55/35 | 45/25#

KIKR

KIKR: Metcon (Calories)

Tabata Bike, 10-20

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Whiteboard:

Tuesday, October 12, 2021

Male Clients

1

Curtis
Hackler

5:30 AM CrossFit

5 x 1 @ 215 lbs

2

Bryon
Waits

9:00 AM CrossFit

5 x 1 @ 185 lbs

2

Stephen
Nwaukwa

5:30 AM CrossFit

5 x 1 @ 185 lbs

3

Matt
Clark

5:30 AM CrossFit

5 x 1 @ 140 lbs

3

Zach
Hendrix

5:30 AM CrossFit

5 x 1 @ 140 lbs

5 sec sqt hold

4

Johnny
Whisman

5:30 AM CrossFit

5 x 1 @ 135 lbs

5

Scott
Blakemore

5:30 AM CrossFit

5 x 1 @ 125 lbs

6

Tony
Sterk

4:30 PM Open Gym

5 x 1 @ 110 lbs

7

Daniel
Baker

5:30 AM CrossFit

5 x 1 @ 100 lbs

Female Clients

1

Shelby
Brennan

5:30 AM CrossFit

5 x 1 @ 140 lbs

2

Aubrey
Baker

12:00 PM Open Gym

5 x 1 @ 90 lbs

80%

3

Candy
Wickham

9:00 AM CrossFit

5 x 1 @ 75 lbs

3

Kelli
Kelley

5:30 AM CrossFit

5 x 1 @ 75 lbs

4

Billie
Johnson

6:30 PM CrossFit

5 x 1 @ 70 lbs

5

Christina
Hageny

9:00 AM CrossFit

5 x 1 @ 65 lbs

5

Kristina
Gomez

9:00 AM CrossFit

5 x 1 @ 65 lbs

6

Daniela
Mendes

9:00 AM CrossFit

5 x 1 @ 60 lbs

7

Teri
Baker

9:00 AM CrossFit

5 x 5 @ 35 lbs

8

Elena
Popova

6:30 PM CrossFit

5 x 1 @ 15 lbs