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Components
Back Squat
Metcon
Settings
Location
(All)
Turn2CrossFit
Program
CrossFit
Endurance Club
Teens/Juniors CrossFit
Date
Workout
Happy Veteran’s Day!! - Turn2CrossFit
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
CrossFit Veteran's Day: 9:00 AM
9:30 AM CrossFit
10:30 AM Open Gym
12:00 PM CrossFit Advanced
4:00 PM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
34 (11/23)
Workout
Happy Veteran’s Day!!
Warm-up
E2MOM for 16Mins:
1 - 20/15 Cal Row
2 - 3 Walkouts + 3 Spidermans (each side) - 5 slow Sumo Squats
3 - 20/15 Cal Air Assault
4 - 4 Warrior Squats (each side) + 20s Samson Stretch (each side)
Weightlifting
Week #1 - Wendler 5/3/1 Strength Training Program
Back Squat (3 sets of 5 reps)
Back Squat
Your base # for all calculations will be 90% of your 1RM.
Set#1 @ 65%
Set#2 @ 75%
Set#3 @ 85%
* This last set is 5+ reps which means do as many reps as you can but at least 5.
*Rest as needed btw sets but keep it under 3 mins.
Metcon
Metcon (AMRAP - Reps)
"Armistice"
11 Min AMRAP
11 Power Cleans
11 Bar Facing Burpees
19 Deadlifts
18 Pull Ups
Rx = 135/95
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 12, 2018
Male Clients
1
James
Nunley
12:00 PM CrossFit Advance...
1 x 15 @ 235 lbs
2
Tyler
Wood
12:00 PM CrossFit Advance...
1 x 14 @ 230 lbs
3
Coach
Jake
12:00 PM CrossFit Advance...
1 x 10 @ 267.75 lbs
4
Darrin "D"
Kent
12:00 PM CrossFit Advance...
1 x 11 @ 230 lbs
5
Coach
Tony
12:00 PM CrossFit Advance...
1 x 10 @ 250 lbs
6
Danny “D DUB”
White
12:00 PM CrossFit Advance...
1 x 12 @ 145 lbs
7
Rob
McDaniel
12:00 PM CrossFit Advance...
1 x 225 @ 7 lbs
8
Scott
Huter
12:00 PM CrossFit Advance...
1 x 10 @ 145 lbs
knee issues did not do my normal weight
9
Patrick
Elsasser
CrossFit Veteran's Day: 9...
1 x 5 @ 275 lbs
15 Bar MUs 1:50 before
10
Ruben
Sauceda
12:00 PM CrossFit Advance...
1 x 6 @ 185 lbs
11
Robbie
Ahn
CrossFit Veteran's Day: 9...
1 x 2 @ 160 lbs
Female Clients
1
Mallory
Thompson
5:00 AM CrossFit
1 x 14 @ 175 lbs
2
Coach
Jaime
5:00 AM CrossFit
1 x 15 @ 142.5 lbs
3
Ashley
Fiala
12:00 PM CrossFit Advance...
1 x 12 @ 165 lbs
4
Ann
Kent
CrossFit Veteran's Day: 9...
1 x 12 @ 140 lbs
5
Ivanna
Beltran
5:00 AM CrossFit
1 x 12 @ 138 lbs
6
Coach
K
12:00 PM CrossFit Advance...
1 x 12 @ 135 lbs
7
Jayme
Crist
12:00 PM CrossFit Advance...
1 x 10 @ 157 lbs
8
Britnee
Fradd
12:00 PM CrossFit Advance...
1 x 13 @ 118 lbs
9
Renetta
Johnson
CrossFit Veteran's Day: 9...
1 x 15 @ 100 lbs
10
Nikki
Saavedra
5:00 AM CrossFit
1 x 10 @ 145 lbs
110, 130, 145
11
Bautista “B”
Spears
CrossFit Veteran's Day: 9...
1 x 10 @ 138 lbs
12
Dawn
Levins
5:00 AM CrossFit
1 x 15 @ 86 lbs
13
Maki
Garcia
CrossFit Veteran's Day: 9...
1 x 8 @ 160 lbs
14
Jayme
Pilon
CrossFit Veteran's Day: 9...
1 x 8 @ 145 lbs
15
Yianoula
“Nola” Warne
CrossFit Veteran's Day: 9...
1 x 10 @ 95 lbs
Hard
16
Sissy
Bojorquez
12:00 PM CrossFit Advance...
1 x 5 @ 155 lbs
17
Ana
V
CrossFit Veteran's Day: 9...
1 x 5 @ 135 lbs
17
Heather
Turski
12:00 PM CrossFit Advance...
1 x 5 @ 135 lbs
18
Drienna
Green
CrossFit Veteran's Day: 9...
1 x 3 @ 205 lbs
19
Debbie
Currlin
CrossFit Veteran's Day: 9...
1 x 5 @ 115 lbs
19
Sheri
Koch
CrossFit Veteran's Day: 9...
1 x 5 @ 115 lbs
20
Beth
Johnson
12:00 PM CrossFit Advance...
1 x 5 @ 100 lbs
Still working on back squats
21
Leanne
Ewald
12:00 PM CrossFit Advance...
3 x 5 @ 65 lbs
35,55,65+ 15 kept light feeling PF - maybe babying it too much pl...
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