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Front Squat

Metcon

Settings

Workout

11/4/19

Weightlifting

Front Squat

Front Squat

6 Sets
Set 1: 3@80%
Set 2: 1@83%
Set 3: 3@80%
Set 4: 1@86%
Set 5: 3@80%
Set 6: 1@89%
Rest two minutes between sets

Metcon

Metcon (2 Rounds for reps)

AMRAP 5:
70/50 Calorie Row
Max Wallballs (20/14)

Rest 5 Minutes

AMRAP 5:
50 Wallballs (20/14)
Max Calorie Row

Round 1 score is # of wallballs
Round 2 is # of Calories

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

Whiteboard:

Monday, November 04, 2019

Male Clients

1

Stephen
Kent

5:30 AM CrossFit

1 x 1 @ 295 lbs

2

Colby
Wollak

12:00 PM CrossFit

1 x 1 @ 275 lbs

failed 295

3

Eli
Joy

5:30 PM CrossFit

1 x 1 @ 245 lbs

4

Brent
Miller

4:00 PM CrossFit

1 x 1 @ 215 lbs

4

Roger
Mason

4:00 PM CrossFit

1 x 1 @ 215 lbs

5

Johnny
Quilla

4:00 PM CrossFit

1 x 1 @ 205 lbs

6

Hap
Clayton

8:30AM CrossFit Class

1 x 1 @ 185 lbs

6

Josh
Roberts

5:30 PM CrossFit

1 x 1 @ 185 lbs

6

Morgan
Fore

5:30 PM CrossFit

1 x 1 @ 185 lbs

7

wesley
wilson

9:30 AM CrossFit

1 x 1 @ 175 lbs

8

Lee
Blackwelder

5:30 PM CrossFit

1 x 1 @ 165 lbs

9

Mike
Alfred

5:30 AM CrossFit

1 x 1 @ 155 lbs

Failed 175

10

Al
Moody

5:30 AM CrossFit

1 x 1 @ 150 lbs

11

Bernard
Tripp

6:30 AM CrossFit

1 x 1 @ 145 lbs

12

Paul
Rafferty

5:30 AM CrossFit

1 x 1 @ 135 lbs

13

Mike
DeBeauvernet

9:30 AM CrossFit

1 x 1 @ 105 lbs

13

Patrick
Dollak

9:30 AM CrossFit

1 x 1 @ 105 lbs

14

Owen
Vander Haar

4:00 PM CrossFit

1 x 1 @ 80 lbs

15

Zeno
Moore

4:00 PM CrossFit

1 x 1 @ 75 lbs

16

Joey
Hager

5:30 PM CrossFit

1 x 1 @ 0 lbs

open 202 18.50

Female Clients

1

Cambell
Vander Haar

5:30 PM CrossFit

1 x 1 @ 215 lbs

2

Teeter
Miller

4:00 PM CrossFit

1 x 1 @ 160 lbs

3

Katie
Tuttle

4:00 PM CrossFit

1 x 1 @ 155 lbs

3

Myra
Harmon

12:00 PM CrossFit

1 x 1 @ 155 lbs

4

Erin
Schneider

12:00 PM CrossFit

1 x 1 @ 130 lbs

5

Jenn
Warcola

8:30AM CrossFit Class

1 x 1 @ 115 lbs

6

Maddy
Fero

4:00 PM CrossFit

1 x 1 @ 105 lbs

6

Rhonda
Halford

5:30 AM CrossFit

1 x 1 @ 105 lbs

7

JULIA
SILVA

9:30 AM CrossFit

1 x 1 @ 100 lbs

7

Rebecca
Karner

12:00 PM CrossFit

1 x 1 @ 100 lbs

8

Allison
Farar

4:00 PM CrossFit

1 x 1 @ 95 lbs

8

Alyssa
Dias

9:30 AM CrossFit

1 x 1 @ 95 lbs

8

Lisa
Brisbane

5:30 PM CrossFit

1 x 1 @ 95 lbs

9

Kiersten
Palmer

9:30 AM CrossFit

1 x 1 @ 85 lbs

9

Mary
Rafferty

5:30 AM CrossFit

1 x 1 @ 85 lbs

10

Jessica
Kincaid

4:00 PM CrossFit

1 x 1 @ 80 lbs

11

Marissa
Hager

5:30 PM CrossFit

1 x 1 @ 75 lbs

12

Amy
Clinton

9:30 AM CrossFit

1 x 1 @ 70 lbs