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Overhead Squat

Metcon

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Workout

WOD - Tuesday, October 30, 2018

Weightlifting

Overhead Squat (5 Sets to work up to a 1 RM for a day)

Overhead Squat

After each set (5), complete up to 5 HSPU (Strict if possible)
Sub for HSPU = 8 L-Seated Single-Arm DB Press R & L (AHAP)

Metcon

Metcon (Time)

"Doubled-Up Nancy"

5 RFT

Run 200
40 Double Unders (100 Singles)
15 Overhead Squats (95/65)

Rx+= (115/85); Rx55+= (75/55)

Extra Credit

Complete 50 Hip Extensions or Reverse Hypers in as few sets as possible.

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

Whiteboard:

Tuesday, October 30, 2018

Male Clients

1

Private

4:30 PM CrossFit

1 x 1 @ 225 lbs

2

JP
Short

5:30 PM CrossFit

1 x 1 @ 205 lbs

3

Brandon
Henry

7:30 PM CrossFit

1 x 1 @ 180 lbs

4

Private

6:00 AM CrossFit

1 x 1 @ 175 lbs

4

Tom
Boyle

5:00 AM CrossFit

1 x 1 @ 175 lbs

5

Mike
McCleery

6:00 AM CrossFit

1 x 1 @ 170 lbs

attempted 175

6

AJ
Ross

6:00 AM CrossFit

1 x 1 @ 165 lbs

Failed 185

6

Christian
Acosta

6:00 AM CrossFit

1 x 1 @ 165 lbs

7

Brennan
Wesolowski

10:00 AM CrossFit

1 x 2 @ 155 lbs

8

Russ
Anderson

5:00 AM CrossFit

1 x 1 @ 140 lbs

8

Wallis
Shoppy

5:00 AM CrossFit

1 x 1 @ 140 lbs

9

Clint
VanHoy

6:00 AM CrossFit

1 x 1 @ 120 lbs

9

Jason
Jones

5:00 AM CrossFit

1 x 1 @ 120 lbs

10

Eric
Kjode

5:30 PM CrossFit

1 x 1 @ 115 lbs

11

David
Stevens

8:00 AM CrossFit

5 x 1 @ 105 lbs

11

Dale
Rinkenberger

8:00 AM CrossFit

1 x 1 @ 105 lbs

12

Chris
Bryant

Drive Thru

1 x 1 @ 100 lbs

1RM after metcon today.

13

Dave
Lombardo

5:00 AM CrossFit

1 x 5 @ 95 lbs

14

Mike
Brown

5:00 AM CrossFit

1 x 1 @ 75 lbs

15

Erik
Manning

7:30 PM CrossFit

1 x 1 @ 70 lbs

16

Robert
Roth

5:30 PM CrossFit

1 x 5 @ 45 lbs

Female Clients

1

Kasey
Kohring

5:30 PM CrossFit

1 x 1 @ 135 lbs

2

Victoria
Duncan

5:30 PM CrossFit

1 x 1 @ 125 lbs

3

Andrea
Bauer

5:00 AM CrossFit

1 x 1 @ 115 lbs

4

Linda
Wright

6:00 AM CrossFit

1 x 5 @ 105 lbs

4

Amber
Cornwell

7:30 PM CrossFit

1 x 1 @ 105 lbs

5

Lisa
Roiret

10:00 AM CrossFit

1 x 1 @ 80 lbs

6

Andrea
Kilgren

7:30 PM CrossFit

1 x 1 @ 75 lbs

6

Angela
Ing

10:00 AM CrossFit

1 x 1 @ 75 lbs

7

Ann
Blaum

8:00 AM CrossFit

1 x 2 @ 70 lbs

7

Kelli
Mullis

4:30 PM CrossFit

1 x 1 @ 70 lbs

8

Alex
Wright

10:00 AM CrossFit

1 x 1 @ 65 lbs

8

Private

5:30 PM CrossFit

1 x 1 @ 65 lbs

9

Kerry
Welch

10:00 AM CrossFit

1 x 1 @ 60 lbs

10

Sharon
Brooks

6:00 AM CrossFit

1 x 5 @ 55 lbs

stopped LBP

10

Lori
Adkins

5:00 AM CrossFit

1 x 1 @ 55 lbs

10

Michelle
Vaughn

8:00 AM CrossFit

1 x 1 @ 55 lbs

11

Liz
Bunker

4:30 PM CrossFit

5 x 5 @ 20 lbs

12

Jaylyn
Carver

4:30 PM CrossFit

5 x 5 @ 15 lbs