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Front Squat

500m Row

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Workout

Tuesday WOD

Front Squat (3x 7 front squats + 13 back squats at 65% of FS)

Front Squat

Complete 3 sets of 7 front squats, rack it, immediately perform 13 back squats. Use 65% of your front squat max.

*Final week of this many reps, you got it!

Metcon (No Measure)

3 sets of:

- 10 rear leg elevated split squats each leg (add weight if able)

- 10 barbell good mornings (only add weight if perfect form and very comfortable)

- 10 second hollow rock + 10 second hollow hold + 10 second hollow rock (all done without putting feet down)

500m Row (Time)

Max Effort 500m Row

500m Row

1 set, ALL OUT. A good goal to shoot for experienced rowers is around 2:00 for ladies and 1:40 for men.

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

Whiteboard:

Tuesday, November 12, 2019

Male Clients

1

Private

4:30 PM CrossFit

3 x 7 @ 225 lbs

2

AJ
Ross

6:00 AM CrossFit

3 x 7 @ 195 lbs

Ugh

3

Ken
Walma

5:00 AM CrossFit

3 x 7 @ 185 lbs

3

Paul
Miller

8:00 AM CrossFit

3 x 7 @ 185 lbs

+13 back squats

3

Robert
Self

5:00 AM CrossFit

3 x 7 @ 185 lbs

4

Harris
Frank

5:00 AM CrossFit

3 x 7 @ 155 lbs

5

Ric
Thompson

4:30 PM CrossFit

3 x 7 @ 145 lbs

+ BS*13

6

Dave
Lombardo

5:00 AM CrossFit

3 x 7 @ 135 lbs

6

Jason
Jones

4:30 PM CrossFit

3 x 7 @ 135 lbs

7

Austin
Ingram

6:30 PM CrossFit

3 x 7 @ 115 lbs

7

Tim
Gaddis

10:00 AM CrossFit

3 x 7 @ 115 lbs

8

Jeff
Bixler

5:30 PM CrossFit

3 x 7 @ 75 lbs

9

Jeff
Davis

4:30 PM CrossFit

3 x 7 @ 65 lbs

10

Johny
Mathur

Drive Thru

3 x 7 @ 63 lbs

Did it at the office gym at 9:30am

11

Dustin
Walton

8:00 AM CrossFit

3 x 7 @ 45 lbs

Female Clients

1

Victoria
Duncan

5:00 AM CrossFit

3 x 7 @ 125 lbs

2

Brianna
Doty

4:30 PM CrossFit

3 x 7 @ 100 lbs

3

Kristen
Bell

10:00 AM CrossFit

3 x 7 @ 95 lbs

3

Tonika
Taylor

6:00 AM CrossFit

3 x 7 @ 95 lbs

4

Allison
Elliott

5:00 AM CrossFit

3 x 7 @ 90 lbs

5

Monica
Dingler

10:00 AM CrossFit

3 x 7 @ 85 lbs

6

Jessyca
Doty

4:30 PM CrossFit

3 x 7 @ 80 lbs

6

Lori
Adkins

5:00 AM CrossFit

3 x 7 @ 80 lbs

7

Estela
Falla-Ross

6:00 AM CrossFit

3 x 7 @ 75 lbs

7

Linnet
Orbe

6:00 AM CrossFit

3 x 7 @ 75 lbs

7

Monica
Lee

5:30 PM CrossFit

3 x 7 @ 75 lbs

8

Kim
Hullett

4:30 PM CrossFit

3 x 7 @ 70 lbs

8

Staci
Hamilton

4:30 PM CrossFit

3 x 7 @ 70 lbs

9

Heidi
Bancroft

4:30 PM CrossFit

4 x 7 @ 65 lbs

9

Alison
Dickens

6:30 PM CrossFit

3 x 7 @ 65 lbs

9

Amy
Linton

4:30 PM CrossFit

3 x 7 @ 65 lbs

9

Jeanene (w ...
Briggs

6:30 PM CrossFit

3 x 7 @ 65 lbs

9

Marcy
Butler

8:00 AM CrossFit

3 x 7 @ 65 lbs

10

Michelle
Gillespie

6:00 AM CrossFit

3 x 7 @ 55 lbs

Saving my legs for work! ;)

10

Nancy
Miller

5:30 PM CrossFit

3 x 7 @ 55 lbs

11

Silvana
Scherer

5:30 PM CrossFit

3 x 7 @ 47 lbs

12

Rachel
Bard

5:30 PM CrossFit

3 x 7 @ 45 lbs

13

Kelly
Ulman

5:30 PM CrossFit

3 x 7 @ 35 lbs

13

Lisa
Stuttard

5:30 PM CrossFit

3 x 7 @ 35 lbs