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Components
Front Squat
Freedom Sauce
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Monday - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
8:15 AM CrossFit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
43 (19/24)
Workout
Monday
Strength
Front Squat
Front Squat
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 67% of 1RM Front Squat For Both Lifts
Metcon
Freedom Sauce (AMRAP - Reps)
"Freedom Sauce"
AMRAP 3:
21 Overhead Squats (95/65)
21 Lateral Barbell Burpees
Max Calorie Row
Rest 3 Minutes
AMRAP 3:
18 Overhead Squats (115/80)
18 Lateral Barbell Burpees
Max Calorie Row
Rest 3 Minutes
AMRAP 3:
15 Overhead Squats (135/95)
15 Lateral Barbell Burpees
Max Calorie Row
Rest 3 Minutes
AMRAP 3:
12 Overhead Squats (155/105)
12 Lateral Barbell Burpees
Max Calorie Row
Score= total calories rowed
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 03, 2018
Male Clients
1
3
Pete
12:15 PM CrossFit
6 x 3 @ 210 lbs
2
Chris
Bowen
9:30 AM CrossFit
6 x 3 @ 205 lbs
3
Brian
Johnson
5:30 PM CrossFit
6 x 3 @ 170 lbs
3
Private
5:30 PM CrossFit
6 x 3 @ 170 lbs
3
Mark
Richardson
3:30 PM CrossFit
6 x 3 @ 170 lbs
3
Rob
Bush
3:30 PM CrossFit
6 x 3 @ 170 lbs
4
Private
6:00 AM CrossFit
6 x 3 @ 165 lbs
5
Alex
Kersis
3:30 PM CrossFit
6 x 3 @ 160 lbs
6
Jesse
Cox
6:00 AM CrossFit
6 x 3 @ 155 lbs
7
scott
sabina
8:15 AM CrossFit
6 x 3 @ 145 lbs
8
John
Williamson
5:30 PM CrossFit
6 x 3 @ 135 lbs
9
Matthew
Emmons
8:15 AM CrossFit
6 x 3 @ 130 lbs
10
Matt
Bachus
8:15 AM CrossFit
6 x 3 @ 125 lbs
11
Kevin
Gilbert
9:30 AM CrossFit
6 x 3 @ 115 lbs
12
Connor
Culligan
5:30 PM CrossFit
6 x 3 @ 95 lbs
12
John
Hays
9:30 AM CrossFit
6 x 3 @ 95 lbs
13
Jamie
Price
5:30 PM CrossFit
6 x 3 @ 85 lbs
14
Dan
Lincoln
6:00 AM CrossFit
6 x 3 @ 65 lbs
15
Matthew
Culligan
5:30 PM CrossFit
6 x 3 @ 25 lbs
Female Clients
1
Christina
Griggs
8:15 AM CrossFit
6 x 3 @ 115 lbs
1
Jami
Cheateaux
9:30 AM CrossFit
6 x 3 @ 115 lbs
2
Jessica
Norris
5:30 PM CrossFit
6 x 3 @ 110 lbs
3
Kristina
Barnhart
6:00 AM CrossFit
6 x 3 @ 105 lbs
3
Lia
Christians
8:15 AM CrossFit
6 x 3 @ 105 lbs
4
Kristin
Head
6:00 AM CrossFit
6 x 3 @ 100 lbs
5
Sarah
Guillaudeu
6:00 AM CrossFit
6 x 3 @ 95 lbs
6
Casey
Bush
9:30 AM CrossFit
6 x 3 @ 90 lbs
6
courtney
alberts
9:30 AM CrossFit
6 x 3 @ 90 lbs
7
Angie
O'Keefe
12:15 PM CrossFit
6 x 3 @ 85 lbs
7
Johana
Matuskova
5:30 PM CrossFit
6 x 3 @ 85 lbs
7
Peri
Vogl
8:15 AM CrossFit
6 x 3 @ 85 lbs
7
Teri
Heines
8:15 AM CrossFit
6 x 3 @ 85 lbs
8
Kerry
Riefenberg
3:30 PM CrossFit
6 x 3 @ 80 lbs
9
Maya
Gonzales
9:30 AM CrossFit
6 x 3 @ 75 lbs
10
Jessica
Lessig
4:30 PM CrossFit
6 x 3 @ 70 lbs
11
Amanda
Spungin
9:30 AM CrossFit
6 x 3 @ 65 lbs
11
Ann-Marie
whittington
5:30 PM CrossFit
6 x 3 @ 65 lbs
11
Cathie
Nicholson
8:15 AM CrossFit
6 x 3 @ 65 lbs
11
Elise
Matheny
9:30 AM CrossFit
6 x 3 @ 65 lbs
11
Erica
Haag
8:15 AM CrossFit
6 x 3 @ 65 lbs
11
Lexi
Landers
4:30 PM CrossFit
6 x 3 @ 65 lbs
11
Liz
Krupa
8:15 AM CrossFit
6 x 3 @ 65 lbs
11
Ruthann
Christensen
3:30 PM CrossFit
6 x 3 @ 65 lbs
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