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Components

Back Squat

Metcon

Muscle Ups

Settings

Workout

10/31/16

Weightlifting

Back Squat (1RM)

Back Squat

If you're not feeling a 1RM do another week of:
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
Single at 90%

Metcon

Metcon (Time)

Partner WOD
1,500m Row
75 Burpee Box Jump Overs, 24/20"
Split reps

Extra work if you want an after WOD

Muscle Ups

For time:
Ninjas: 4x8 unbroken Muscle ups, rest as needed between sets
Advanced: 5x6 unbroken Muscle ups, rest as needed between sets
Intermediate: 8x4 unbroken Muscle ups, rest as needed between sets
Novice: 10x3 unbroken Muscle ups, rest as needed between sets

Change the sets when you log your work.

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

Whiteboard:

Monday, October 31, 2016

Male Clients

1

Derrick
Ledford

4:00 PM CrossFit

1 x 1 @ 425 lbs

2

Brandon
Hedrick

5:30 AM CrossFit

1 x 1 @ 365 lbs

2

Derek
Halford

8:30AM CrossFit Class

1 x 1 @ 365 lbs

failed on 385 & 395

3

Colby
Wollak

8:30AM CrossFit Class

1 x 1 @ 325 lbs

4

Private

12:00 PM CrossFit

1 x 1 @ 315 lbs

5

Eric
Olinger

4:00 PM CrossFit

1 x 1 @ 310 lbs

6

Hap
Clayton

8:30AM CrossFit Class

1 x 1 @ 305 lbs

missed 345

7

Darius
Nouri

9:30 AM CrossFit

1 x 1 @ 300 lbs

I'm a Starboy!

8

Brent
Miller

4:00 PM CrossFit

1 x 1 @ 285 lbs

9

Bob
Swadley

12:00 PM CrossFit

1 x 1 @ 275 lbs

9

Donald
Stewart

4:00 PM CrossFit

1 x 1 @ 275 lbs

9

Jonathan
Austin

5:30 AM CrossFit

1 x 1 @ 275 lbs

Late to class :(

10

Stephen
Kent

5:30 AM CrossFit

1 x 1 @ 255 lbs

10

Zack
DeBerry

5:30 AM CrossFit

1 x 1 @ 255 lbs

11

Jason
Leach

12:00 PM CrossFit

1 x 1 @ 245 lbs

11

Shawn
Deluca

5:30 PM CrossFit

1 x 1 @ 245 lbs

11

Shawn
Deluca

6:30 PM CrossFit

1 x 1 @ 245 lbs

Front squat

12

Daniel
Leatherman

5:30 AM CrossFit

1 x 1 @ 235 lbs

12

Justin
Lincoln

5:30 AM CrossFit

1 x 1 @ 235 lbs

13

Jim
Tuttle

6:30 AM CrossFit

1 x 1 @ 215 lbs

14

King
of Verdict ...

5:30 AM CrossFit

6 x 3 @ 185 lbs

95x3, 115x3, 135x3, 155x3, 165x3, 185x3

15

Brady
Swadley

12:00 PM CrossFit

1 x 1 @ 25 lbs

Female Clients

1

Alyson
Knight

4:00 PM CrossFit

1 x 1 @ 245 lbs

failed at #260 twice

1

Leslie
Auton

4:00 PM CrossFit

1 x 1 @ 245 lbs

2

Jennifer
Taylor

5:30 PM CrossFit

1 x 1 @ 225 lbs

230# Parallel

3

Jill
Olinger

9:30 AM CrossFit

1 x 1 @ 220 lbs

4

Brittany
Bowden

6:30 PM CrossFit

1 x 1 @ 205 lbs

5

Myra
Harmon

9:30 AM CrossFit

1 x 1 @ 185 lbs

6

Jenn
Warcola

9:30 AM CrossFit

1 x 1 @ 165 lbs

6

Nikki
Stewart

4:00 PM CrossFit

1 x 1 @ 165 lbs

7

Amy
Plonk

12:00 PM CrossFit

1 x 1 @ 145 lbs

8

Susan
Sterling

5:30 AM CrossFit

1 x 1 @ 135 lbs

105, then 115, 125, 135

9

Kelly
Nouri

9:30 AM CrossFit

1 x 1 @ 115 lbs

10

Lauran
Stump

12:00 PM CrossFit

1 x 1 @ 100 lbs

11

Lilly
STump

12:00 PM CrossFit

1 x 1 @ 65 lbs