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Front Squat

Metcon

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Workout

Wednesday WOD

Front Squat (Work to heavy set of 1 for the day)

Front Squat

If you completed the 1 rep max last week, and are happy with your number (or you hit a PR), complete 5x5 front squat at 70% of your new 1 rep max.

*You will do this in place of the heavy set of 1 today.

Metcon (4 Rounds for reps)

Tabata intervals (:20 on, :10 rest x 8 rounds)

1. Jumping lunges

rest 1:00

2. Abmat sit ups

rest 1:00

3. Alternating dumbbell snatches 50/35#

rest 1:00

4. Alternating dumbbell hang squat clean 50/35#

*complete all 8 sets for each movement before moving on to the next.

**scaled weights for the open would be 35/20#

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

Whiteboard:

Wednesday, October 30, 2019

Male Clients

1

Robert
Self

5:00 AM CrossFit

1 x 1 @ 335 lbs

1

Tom
Boyle

5:00 AM CrossFit

1 x 1 @ 335 lbs

2

Private

4:30 PM CrossFit

5 x 5 @ 275 lbs

2

Donnie
Barbour

Drive Thru

1 x 1 @ 275 lbs

5pm

2

Ken
Walma

5:00 AM CrossFit

1 x 1 @ 275 lbs

3

Tim
McCormick

5:00 AM CrossFit

1 x 1 @ 245 lbs

4

Erik
Manning

5:00 AM CrossFit

1 x 1 @ 215 lbs

5

Dennis
Shelton

10:00 AM CrossFit

1 x 3 @ 205 lbs

5

David
Munro

7:30 PM CrossFit

1 x 1 @ 205 lbs

6

Paul
Miller

8:00 AM CrossFit

5 x 5 @ 185 lbs

6

Dave
Lombardo

5:00 AM CrossFit

3 x 5 @ 185 lbs

2x165

7

Harris
Frank

5:00 AM CrossFit

5 x 5 @ 175 lbs

7

Patrick
Dedoyard

5:30 PM CrossFit

1 x 1 @ 175 lbs

failed at 185

8

Robert
Meredith Jr

10:00 AM CrossFit

1 x 1 @ 165 lbs

9

Clint
VanHoy

8:00 AM CrossFit

5 x 5 @ 155 lbs

10

Jason
Jones

4:30 PM CrossFit

5 x 5 @ 145 lbs

11

Robin
Gautham Mu ...

7:30 PM CrossFit

1 x 1 @ 125 lbs

12

Private

7:30 PM CrossFit

1 x 1 @ 115 lbs

13

David
Johnson

8:00 AM CrossFit

5 x 5 @ 105 lbs

14

Mike
Witt

5:30 PM CrossFit

5 x 5 @ 95 lbs

to bench

15

Johny
Mathur

Drive Thru

1 x 5 @ 85 lbs

16

Jeff
Davis

4:30 PM CrossFit

5 x 5 @ 75 lbs

17

Jacob
Thompson

4:30 PM CrossFit

1 x 1 @ 15 lbs

Female Clients

1

Rachel
Blackwell

10:00 AM CrossFit

1 x 1 @ 145 lbs

2

Brenda
Miller

8:00 AM CrossFit

1 x 1 @ 140 lbs

3

Victoria
Duncan

5:30 PM CrossFit

5 x 5 @ 135 lbs

3

Monica
Dingler

10:00 AM CrossFit

1 x 1 @ 135 lbs

3

Saskia
Arnesen

10:00 AM CrossFit

1 x 1 @ 135 lbs

4

Tammy
Lewis

5:00 AM CrossFit

3 x 1 @ 115 lbs

5

Brianna
Doty

4:30 PM CrossFit

3 x 5 @ 110 lbs

5

Florisa
Acosta

8:00 AM CrossFit

1 x 5 @ 110 lbs

6

Andrea
Bauer

8:00 AM CrossFit

5 x 5 @ 105 lbs

7

Marcy
Butler

8:00 AM CrossFit

1 x 1 @ 100 lbs

8

Jessyca
Doty

4:30 PM CrossFit

5 x 5 @ 90 lbs

9

Liz
Bunker

4:30 PM CrossFit

5 x 5 @ 75 lbs

9

Holly
Roberts

6:00 AM CrossFit

1 x 5 @ 75 lbs

9

Julia
Hodge

6:00 AM CrossFit

1 x 5 @ 75 lbs

9

Karen
Sagon

6:00 AM CrossFit

1 x 1 @ 75 lbs

10

Rachel
Bard

4:30 PM CrossFit

1 x 1 @ 70 lbs

11

Michelle
Gillespie

8:00 AM CrossFit

3 x 5 @ 65 lbs

11

Paulina
Dudkiewicz

5:30 PM CrossFit

3 x 1 @ 65 lbs

12

Jesseca
Rodriguez

10:00 AM CrossFit

5 x 5 @ 55 lbs

12

Mayra
Jones

10:00 AM CrossFit

5 x 5 @ 55 lbs

12

Dawn
Galante

6:00 AM CrossFit

1 x 1 @ 55 lbs

12

Terry
VanHoy

6:00 AM CrossFit

1 x 1 @ 55 lbs