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Components

Back Squat

Bench Press

Metcon

DB Lunges

Settings

Workout

Strength Season Week 2

Warm-up

20 Banded Air Squats
50ft Lunge
20 Push-ups w/ Rotation
15 GHD Hip Extensions
20 Banded Ext Rot. Low
1:00 Assault Bike

Strength

Back Squat (5 x 5 @ 90% of 5RM)

5RM as established last week.
20 minutes

Bench Press (5 x 5 @ 90% of 5RM)

Bench Press

5RM as established last week
18 minutes

Metcon

Metcon (AMRAP - Rounds and Reps)

8 min AMRAP of:
2-4-6-8-10...
Toes-to-Bar
Alt. DB Snatch (60/40)

Accessory Work

DB Lunges (2x10/leg)

To be done in up/down fashion on one side then the other.
Use 1 DB weight down from last week's 10RM/leg.
Log in TOTAL weight, note in comments weight PER hand

Metcon (No Measure)

Accumulate 2 minutes in a Wall Sit. If you'd like to make it harder, do Single Leg and 1 minute each side.

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

Whiteboard:

Monday, October 28, 2019

Male Clients

1

Izick
Espinoza

4pm CrossFit

5 x 5 @ 315 lbs

1

Scott
Kellner

6pm CrossFit

5 x 5 @ 315 lbs

2

Gerard
Castro

6am CrossFit

5 x 5 @ 308.7 lbs

3

Connor
Miller 🍟 🍔

6pm CrossFit

5 x 5 @ 290 lbs

belted all rds b/c deadlifts yesterday

4

Adam
Gelfand

12pm CrossFit

5 x 5 @ 285 lbs

5

Ramon
Ulloa

4pm CrossFit

5 x 5 @ 275 lbs

6

Moyzes
Dias

7pm CrossFit

5 x 5 @ 265 lbs

7

AJ!
Isabelo

6am CrossFit

5 x 5 @ 260 lbs

w/belt; no shoes

8

Craig
Kreinest

4pm CrossFit

5 x 5 @ 255 lbs

8

David
Paladino

12pm CrossFit

5 x 5 @ 255 lbs

8

Nate
Cobb

12pm CrossFit

5 x 5 @ 255 lbs

9

Brian
Kalmenson

6am CrossFit

5 x 5 @ 250 lbs

10

Jake
White

6am CrossFit

5 x 5 @ 245 lbs

11

Andrés
Herrera

4pm CrossFit

5 x 5 @ 235 lbs

11

Mike
Tighe

6am CrossFit

5 x 5 @ 235 lbs

11

Ryan
Goderre

4pm CrossFit

5 x 5 @ 235 lbs

12

Jason
Pierson

12pm CrossFit

5 x 5 @ 225 lbs

Too easy

12

Ryan
Figuerado

5pm CrossFit

5 x 5 @ 225 lbs

13

Ryan
Keith

12pm CrossFit

5 x 5 @ 215 lbs

14

Tyler
Eickmann

8am CrossFit

5 x 5 @ 210 lbs

90% of 10/25.

15

Bill
Curci

4pm CrossFit

5 x 5 @ 205 lbs

15

Jaimeson
Pollen

5pm CrossFit

5 x 5 @ 205 lbs

16

Lenny
T

7pm CrossFit

5 x 5 @ 200 lbs

205lb last 5

16

Tony
Huynh

7am CrossFit

5 x 5 @ 200 lbs

17

Eric
Otero

5pm CrossFit

5 x 5 @ 195 lbs

18

Joshua
Holmes

8am CrossFit

5 x 5 @ 185 lbs

Felt too late, go heavier plz

18

Ron
Kao

12pm CrossFit

5 x 5 @ 185 lbs

back from vac

19

Jonathan
McAlexander

12pm CrossFit

5 x 5 @ 175 lbs

20

Chad
Baker

12pm CrossFit

5 x 5 @ 167 lbs

21

Julian
Haddad

12pm CrossFit

5 x 5 @ 165 lbs

22

Ashish
Grover

7am CrossFit

5 x 5 @ 160 lbs

23

Ryan
Holcombe

5pm CrossFit

5 x 5 @ 145 lbs

23

Ryan
Johnson

7pm CrossFit

5 x 5 @ 145 lbs

24

Michael
Liu

6am CrossFit

5 x 5 @ 142 lbs

25

Steven
Bui

5pm CrossFit

5 x 5 @ 135 lbs

26

Robby
Tabellija

12pm CrossFit

4 x 5 @ 285 lbs

dropped 3rd rep last set. stars

26

Private

6pm CrossFit

3 x 5 @ 185 lbs

26

Private

6am CrossFit

2 x 5 @ 235 lbs

Female Clients

1

Claudia
Chaloner

12pm CrossFit

5 x 5 @ 230 lbs

2

ashley
green

6pm CrossFit

5 x 5 @ 205 lbs

3

Lindsey
Hempy

6am CrossFit

5 x 5 @ 172 lbs

4

Deandra
Van Houten

8am CrossFit

5 x 5 @ 167 lbs

5

Laura
Ringgold

4pm CrossFit

5 x 5 @ 160 lbs

6

Private

8am CrossFit

5 x 5 @ 157 lbs

7

Camille
Chamberlen

8am CrossFit

5 x 5 @ 155 lbs

7

Janis
Green

7am CrossFit

5 x 5 @ 155 lbs

8

Lisa
Gift

5pm CrossFit

5 x 5 @ 153 lbs

9

Kym
Janke

12pm CrossFit

5 x 5 @ 150 lbs

10

kasey
stark

5pm CrossFit

5 x 5 @ 147 lbs

11

Alissa
Cobb

6am CrossFit

5 x 5 @ 145 lbs

11

Donica
Ryder ⛵️

6am CrossFit

5 x 5 @ 145 lbs

11

Ruth
Rittermann

6am CrossFit

5 x 5 @ 145 lbs

12

Allison
Hart

12pm CrossFit

5 x 5 @ 135 lbs

12

Gretchen
Otero

5pm CrossFit

5 x 5 @ 135 lbs

Failed 5th squat on 5th round

12

Melissa
Gomez

12pm CrossFit

5 x 5 @ 135 lbs

13

Maria
Mercado

6pm CrossFit

5 x 5 @ 130 lbs

14

Theresa
Brinsa

5pm CrossFit

5 x 5 @ 126 lbs

15

April
Hernandez

8am CrossFit

5 x 5 @ 125 lbs

15

Cheryl
DeGrasse

7pm CrossFit

5 x 5 @ 125 lbs

15

Eva
Tan

6am CrossFit

5 x 5 @ 125 lbs

15

Megan
Gibbings

6pm CrossFit

5 x 5 @ 125 lbs

16

Wifey
(aka Chris ...

6pm CrossFit

5 x 5 @ 122 lbs

17

Michelle
Robidas

6am CrossFit

5 x 5 @ 120 lbs

18

Becca
Chang

6pm CrossFit

5 x 5 @ 115 lbs

18

Kelly
Hill

6am CrossFit

5 x 5 @ 115 lbs

18

Maxine
Sy

6am CrossFit

5 x 5 @ 115 lbs

19

Kelley
Cockerham

12pm CrossFit

5 x 5 @ 105 lbs

20

Alexa
Strauss-Derby

5pm CrossFit

5 x 5 @ 100 lbs

Week 1

20

Kaitlin
Woods

6pm CrossFit

5 x 5 @ 100 lbs

worked up to last set as 100 lbs

21

Nakisha
Sivers

6pm CrossFit

5 x 8 @ 90 lbs

barbell lunges