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Back Squat

Taco Bell

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Workout

11/25/19

Thanksgiving Schedule: Thursday 9:00am ONLY Friday 9:30am ONLY Monday Tuesday Wednesday Saturday regular Schedule

Weightlifting

Back Squat (1x5)

Back Squat

warm-up sets
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 70%
1 Rep @ 75%
1 Rep @ 80%
1 Rep @ 85%
1 Rep @ 90%
…
Build to Heavy 5

Metcon

Taco Bell (2 Rounds for time)

ADV RX
Part 1 (On the 0:00)
3 Rounds:
100 DU
10 DB Snatches (70/50)

Part 2 (On the 10:00):
900m Row
8 Ring MU
700m Row
6 Ring MU
500m Row
4 Ring MU

RX
Part 1 (On the 0:00):
3 Rounds:
75 Double Unders
10 DB Snatches (50/35)

Part 2 (On the 10:00):
900m Row
18 C2B
700m Row
14 C2B
500m Row
10 C2B

Part 1 is round 1 for time with a 10 minute time cap
Part 2 is round 2 for time

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

Whiteboard:

Monday, November 25, 2019

Male Clients

1

Derrick
Ledford

12:00 PM CrossFit

1 x 5 @ 325 lbs

2

Dane
Sonnenberg

4:00 PM CrossFit

1 x 5 @ 315 lbs

2

Jeff
Peck

12:00 PM CrossFit

1 x 5 @ 315 lbs

3

Brandon
Hedrick

5:30 AM CrossFit

1 x 5 @ 295 lbs

1x385

3

Stephen
Kent

5:30 AM CrossFit

1 x 5 @ 295 lbs

4

Todd
Mehrmann

4:00 PM CrossFit

1 x 5 @ 285 lbs

5

Private

5:30 AM CrossFit

1 x 5 @ 275 lbs

6

Brad
May

5:30 PM CrossFit

1 x 5 @ 255 lbs

6

Jay
Parkhurst

6:30 PM CrossFit

1 x 5 @ 255 lbs

7

Darius
Nouri

8:30AM CrossFit Class

1 x 5 @ 245 lbs

7

Hap
Clayton

8:30AM CrossFit Class

1 x 5 @ 245 lbs

8

Lanny
Natoli

5:30 PM CrossFit

1 x 5 @ 230 lbs

9

Bob
Swadley

8:30AM CrossFit Class

1 x 5 @ 225 lbs

9

Brent
Miller

8:30AM CrossFit Class

1 x 5 @ 225 lbs

9

Roger
Mason

4:00 PM CrossFit

1 x 5 @ 225 lbs

135-170-200-225-245-260 225

10

Josh
Roberts

5:30 PM CrossFit

1 x 5 @ 215 lbs

11

Johnny
Quilla

4:00 PM CrossFit

1 x 5 @ 205 lbs

12

Brad
Topper

5:30 PM CrossFit

1 x 5 @ 185 lbs

12

David
Fero

12:00 PM CrossFit

1 x 5 @ 185 lbs

12

Derek
Halford

6:30 AM CrossFit

1 x 5 @ 185 lbs

12

Eric
Olinger

12:00 PM CrossFit

1 x 5 @ 185 lbs

12

Jason
Leach

12:00 PM CrossFit

1 x 5 @ 185 lbs

12

King
of Verdict ...

12:00 PM CrossFit

1 x 5 @ 185 lbs

12

Morgan
Fore

5:30 PM CrossFit

1 x 5 @ 185 lbs

12

Rj
colichio

9:30 AM CrossFit

1 x 5 @ 185 lbs

12

Robert
Johnson

5:30 PM CrossFit

1 x 5 @ 185 lbs

13

Chris
Morales

5:30 AM CrossFit

1 x 5 @ 175 lbs

13

David
Dahle

8:30AM CrossFit Class

1 x 5 @ 175 lbs

go up next time

14

Bernard
Tripp

6:30 AM CrossFit

1 x 5 @ 165 lbs

14

Jim
Tuttle

6:30 AM CrossFit

1 x 5 @ 165 lbs

14

Ken
Buckstad

5:30 AM CrossFit

1 x 5 @ 165 lbs

14

Mike
Alfred

5:30 AM CrossFit

1 x 5 @ 165 lbs

15

Al
Moody

5:30 AM CrossFit

1 x 5 @ 155 lbs

Light day

15

Chris
Hemrick

8:30AM CrossFit Class

1 x 5 @ 155 lbs

16

Joey
Hager

6:30 PM CrossFit

1 x 5 @ 140 lbs

17

Daniel
Leatherman

5:30 AM CrossFit

1 x 5 @ 135 lbs

18

Brayden
Conrad

6:30 PM CrossFit

1 x 5 @ 100 lbs

19

Tommy
Grey

5:30 PM CrossFit

1 x 5 @ 95 lbs

20

Kyle
Baker

4:00 PM CrossFit

1 x 1 @ 315 lbs

20

Zeno
Moore

4:00 PM CrossFit

1 x 1 @ 80 lbs

Female Clients

1

Kate
Conrad

6:30 PM CrossFit

1 x 5 @ 195 lbs

2

Mary
Mason

8:30AM CrossFit Class

1 x 5 @ 190 lbs

3

Teeter
Miller

5:30 PM CrossFit

1 x 5 @ 180 lbs

4

Emma
Mason

4:00 PM CrossFit

1 x 5 @ 155 lbs

5

JULIA
SILVA

5:30 PM CrossFit

1 x 5 @ 150 lbs

5

Katie
Tuttle

12:00 PM CrossFit

1 x 5 @ 150 lbs

6

Rebecca
Karner

12:00 PM CrossFit

1 x 5 @ 140 lbs

7

Jennifer
Eckard

9:30 AM CrossFit

1 x 5 @ 135 lbs

8

Jenn
Warcola

8:30AM CrossFit Class

1 x 5 @ 125 lbs

8

Kiersten
Palmer

9:30 AM CrossFit

1 x 5 @ 125 lbs

9

Maddy
Fero

5:30 AM CrossFit

1 x 5 @ 120 lbs

10

Leslie
Auton

6:30 PM CrossFit

1 x 5 @ 115 lbs

10

Lisa
Brisbane

12:00 PM CrossFit

1 x 5 @ 115 lbs

11

Allison
Farar

4:00 PM CrossFit

1 x 5 @ 110 lbs

11

Miranda
Morales

8:30AM CrossFit Class

1 x 5 @ 110 lbs

12

Jessica
Kincaid

8:30AM CrossFit Class

1 x 5 @ 105 lbs

13

Lauran
Stump

6:30 PM CrossFit

1 x 5 @ 100 lbs

13

Shannon
Fichter

6:30 PM CrossFit

1 x 5 @ 100 lbs

14

Marissa
Hager

6:30 PM CrossFit

1 x 5 @ 85 lbs