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Components
Back Squat
Metcon
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):
44 (24/20)
Workout
Monday
“I’ve always wondered why birds stay in the same place, when they could fly anywhere in the world. And then I ask myself the same question.” – Harun Yahya We are like the bird. We can fly anywhere in the world. But… we hold ourselves back. I don’t have the time. I’m not educated enough. I’m too old. I’m too young. I'm not a natural with this. I can’t afford it. I’m afraid of what might go wrong. Every single one of the above can be legitimately true. But even with that being the case, we still want to see what they are at their core. A list of self-induced doubts and fears. What Harun Yahya expresses is a powerful perspective we can take into our day: we sometimes can forget that we have wings.
Strength
Back Squat
Back Squat
Back Squat Waves
Set 1: 6 Reps @ 72%
Set 2: 4 Reps @ 78%
Set 3: 2 Reps @ 84%
Rest 3 Minutes
Set 4: 6 Reps @ 78%
Set 5: 4 Reps @ 84%
Set 6: 2 Reps @ 90%
Rest 3 Minutes
Set 7: 6 Reps @ 84%
Set 8: 4 Reps @ 90%
Set 9: 2 Reps @ 96%
STIMULUS
-This is the 2nd iteration out of 4 for Back Squat Waves
Increasing by 2% on each lift from last weeks iteration
-Rest as needed between sets, but 3 minutes after each 3rd set
-These percentages are based of your 5-Rep Back Squat from earlier in the cycle.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 10:
6 Hang Power Snatches (95/65)
9 Overhead Squats (95/65)
12 Box Jumps (24/20)
-"Power Move" is a shorter triplet workout that includes a relatively light barbell
-Looking to complete around 4+ rounds here, which works out to a round at least every 2:30
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 09, 2019
Male Clients
1
David
Spungin
12:15 PM CrossFit
1 x 2 @ 320 lbs
2
Chris
Bowen
12:15 PM CrossFit
1 x 2 @ 280 lbs
3
Adam
Keslosky
3:30 PM CrossFit
1 x 2 @ 270 lbs
4
Kevin
Lacjak
5:30 PM CrossFit
1 x 2 @ 265 lbs
5
John
O'Keefe
9:30 AM CrossFit
1 x 2 @ 255 lbs
5
Luke
Cowden
9:30 AM CrossFit
1 x 2 @ 255 lbs
6
Private
6:00 AM CrossFit
1 x 2 @ 240 lbs
7
Allan
Cheateaux
9:30 AM CrossFit
1 x 2 @ 230 lbs
7
Kevin
Gilbert
9:30 AM CrossFit
1 x 2 @ 230 lbs
8
Matthew
Emmons
6:00 AM CrossFit
1 x 2 @ 227.5 lbs
9
Alex
Kersis
4:30 PM CrossFit
1 x 2 @ 215 lbs
9
Doug
Kittelsen
8:15 AM CrossFit
1 x 2 @ 215 lbs
9
Sylvain
Thibault
5:30 PM CrossFit
1 x 2 @ 215 lbs
10
Rob
Bush
6:00 AM CrossFit
1 x 2 @ 210 lbs
11
3
Pete
5:30 PM CrossFit
1 x 2 @ 205 lbs
12
Brian
Johnson
4:30 PM CrossFit
1 x 2 @ 195 lbs
12
John
Williamson
5:30 PM CrossFit
1 x 2 @ 195 lbs
12
Ryan
Vogl
12:15 PM CrossFit
1 x 2 @ 195 lbs
13
Keith
Davis
4:30 PM CrossFit
1 x 2 @ 185 lbs
14
Josh
Arquette
12:15 PM CrossFit
1 x 2 @ 155 lbs
14
Matt
Bachus
8:15 AM CrossFit
1 x 2 @ 155 lbs
14
Trevor
Henderson
12:15 PM CrossFit
1 x 2 @ 155 lbs
15
ed
roy
5:30 PM CrossFit
1 x 2 @ 135 lbs
16
Dan
Lincoln
6:00 AM CrossFit
1 x 2 @ 120 lbs
Female Clients
1
Gretchen
Lasda
4:30 PM CrossFit
1 x 2 @ 170 lbs
2
Lia
Christians
8:15 AM CrossFit
1 x 2 @ 150 lbs
3
Kristin
Head
6:00 AM CrossFit
1 x 2 @ 145 lbs
3
Kristina
Barnhart
6:00 AM CrossFit
1 x 2 @ 145 lbs
4
Angie
O'Keefe
9:30 AM CrossFit
1 x 2 @ 135 lbs
5
Peri
Vogl
9:30 AM CrossFit
1 x 2 @ 130 lbs
5
Teri
Heines
9:30 AM CrossFit
1 x 2 @ 130 lbs
6
Brooke
Bemis
12:15 PM CrossFit
1 x 2 @ 125 lbs
6
courtney
alberts
12:15 PM CrossFit
1 x 2 @ 125 lbs
7
Grace
Compagnino
12:15 PM CrossFit
1 x 2 @ 120 lbs
8
Ann-Marie
whittington
12:15 PM CrossFit
1 x 2 @ 115 lbs
8
Carmen
Doyle
5:30 PM CrossFit
1 x 2 @ 115 lbs
9
Kerry
Riefenberg
3:30 PM CrossFit
1 x 2 @ 110 lbs
10
Annie
Dougherty
5:30 PM CrossFit
1 x 2 @ 105 lbs
10
Maya
Gonzales
8:15 AM CrossFit
1 x 2 @ 105 lbs
10
Shana
Schubert
5:30 PM CrossFit
1 x 2 @ 105 lbs
10
Susan
McDonald
3:30 PM CrossFit
1 x 2 @ 105 lbs
11
Amanda
Spungin
9:30 AM CrossFit
1 x 2 @ 95 lbs
11
Vicki
Spicer
8:15 AM CrossFit
1 x 2 @ 95 lbs
12
jennifer
berens
9:30 AM CrossFit
1 x 2 @ 85 lbs
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