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Components

Back Squat

Assault Baseline

Settings

Workout

Back Squats

Warm-up

Glute Prep (No Measure)

2 Rounds: (8 Minute cap then begin Couch Stretch)
20 Banded Lateral Steps
10 Banded Squats
15 Banded Glute Bridges (pause @ Top)
:20 Side Planks
4 Cossack Squats

1 Round:
1:00 Couch Stretch (per side)

At the 10 minute mark, we will gather at the TV for todays WOD breakdown.

Strength

Back Squat (15 Minutes to a heavy set of 5)

Metcon

Assault Baseline (Time)

For Time
60/50 Assault Bike Calories
50 Air Squats
40 GHD Sit-ups
30 Push-Ups
20 Alternating DB G2OH (60/35lbs)
10 Burpees

We will break this metcon up into two heats to allow for a smooth transition.

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

Whiteboard:

Tuesday, November 16, 2021

Male Clients

1

Nate
Cobb

12pm CrossFit

1 x 5 @ 338 lbs

2

Daniel
Schaerer

7am CrossFit

1 x 5 @ 315 lbs

2

Laith
Quntar

5pm CrossFit

1 x 5 @ 315 lbs

Squats felt very heavy today (not a good day). Did 2x10 @225 afte...

2

Ramon
Ulloa

6pm CrossFit

1 x 5 @ 315 lbs

3

Bryan
Ruezga

5pm CrossFit

1 x 5 @ 309 lbs

4

Konstantin
Zagustin

6pm CrossFit

1 x 5 @ 305 lbs

5

Brandon
Thorsten

7am CrossFit

1 x 5 @ 276 lbs

6

Aaron
Hart

6am CrossFit

1 x 5 @ 275 lbs

Didnt want to fry my legs for metcon

6

Adam
Gelfand

6am CrossFit

1 x 5 @ 275 lbs

6

Brian
Kalmenson

6am CrossFit

1 x 5 @ 275 lbs

6

Ryan
Keith

8am CrossFit

1 x 5 @ 275 lbs

7

Paul
Miller

4pm CrossFit

1 x 5 @ 260 lbs

8

Alexander
Pulido

5pm CrossFit

1 x 5 @ 255 lbs

8

Andrés
Herrera

12pm CrossFit

1 x 5 @ 255 lbs

8

Pat
Paszt

5pm CrossFit

1 x 5 @ 255 lbs

9

John
Hibbard

5am CrossFit

1 x 5 @ 245 lbs

9

Ryan
Goderre

6am CrossFit

1 x 5 @ 245 lbs

10

Connor
Miller 🍟 🍔

5am CrossFit

1 x 5 @ 225 lbs

Low back hurt

10

Javier
Morales

5am CrossFit

1 x 5 @ 225 lbs

10

Michael
Gallagher

6pm CrossFit

1 x 5 @ 225 lbs

10

Randy
Paddy

4pm CrossFit

1 x 5 @ 225 lbs

11

Eric
Cisneros

5am CrossFit

1 x 5 @ 205 lbs

12

Pete
Mc Workman

6am CrossFit

1 x 5 @ 200 lbs

13

AJ!
Isabelo

5am CrossFit

1 x 5 @ 198.45 lbs

Pause squats

14

Ryan
Gift

6am CrossFit

1 x 5 @ 195 lbs

15

Joel
Briggs

6pm CrossFit

1 x 5 @ 190 lbs

16

Christian
Lopez

12pm CrossFit

1 x 5 @ 185 lbs

17

Sohit
Gulati

5am CrossFit

1 x 5 @ 165 lbs

18

Moe
Mubarak

7am CrossFit

1 x 5 @ 155 lbs

19

George
M

5am CrossFit

1 x 5 @ 145 lbs

Female Clients

1

Private

4pm CrossFit

1 x 5 @ 209.48 lbs

2

Claudia
Chaloner

12pm CrossFit

1 x 5 @ 202 lbs

5 mos PP, belt/sleeves

3

Brianna
Perry

4pm CrossFit

1 x 5 @ 200 lbs

80%

3

Lindsey
Hempy

6am CrossFit

1 x 5 @ 200 lbs

3

Priscilla
Villarreal

5pm CrossFit

1 x 5 @ 200 lbs

4

Lisa
Gift

6pm CrossFit

1 x 5 @ 195 lbs

5

Kym
Janke

4pm CrossFit

1 x 5 @ 175 lbs

Felt pretty good, out of time

5

Steph
Jarosz

8am CrossFit

1 x 5 @ 175 lbs

1x4@ 185 🙃

6

Alissa
Cobb

6am CrossFit

1 x 5 @ 157 lbs

6

Jenny
Hart

6am CrossFit

1 x 5 @ 157 lbs

Ran outta time

7

Donica
Ryder ⛵️

5am CrossFit

1 x 5 @ 155 lbs

7

Jenny
Schafran

6pm CrossFit

1 x 5 @ 155 lbs

85/105/125/145/155

8

Emily
Small

7am CrossFit

1 x 5 @ 145 lbs

8

Katie
Klink

12pm CrossFit

1 x 5 @ 145 lbs

8

Sharon
Lo

6pm CrossFit

1 x 5 @ 145 lbs

9

Natasha
Hastings

12pm CrossFit

1 x 5 @ 140 lbs

9

Theresa
Brinsa

4pm CrossFit

1 x 5 @ 140 lbs

10

Hollie
Tkac

6am CrossFit

1 x 5 @ 135 lbs

11

Becca
Chang

5pm CrossFit

1 x 5 @ 130 lbs

85/95/105/125/130

12

Crystal
Laney

6pm CrossFit

1 x 5 @ 120 lbs

13

Phoebe
Seaver

7am CrossFit

1 x 5 @ 115 lbs

14

Kaylyn
Gettinger

5pm CrossFit

1 x 5 @ 105 lbs

15

Kassandra
Martinez

5pm CrossFit

1 x 5 @ 55 lbs

16

Jan
Hughes-Austin

4pm CrossFit

1 x 5 @ 50 lbs

First time squatting in a LONG time