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Components

Back Squat Waves

Metcon

Settings

Workout

Power Move

Warm-up

2 Rounds:
10/7 Cal Bike
10 Banded Side Steps
5 Banded Squats
:30 Thoracic Stretch
:30 Pigeon Stretch

Strength

Back Squat Waves

Set 1: 4 Reps @ 86%
Set 2: 3 Reps @ 92%
Set 3: 1 Reps @ 98%
3 Minutes Rest
Set 4: 4 Reps @ 92%
Set 5: 3 Reps @ 98%
Set 6: 2 Reps @ 104%
3 Minutes Rest
Set 7: 4 Reps @ 98%
Set 8: 3 Reps @ 104%
Set 9: 2 Reps @ 110%

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 12:
6 Power Snatches (95/65)
9 Overhead Squats (95/65)
12 Box Jumps (24/20)

Core

3 rounds :
SA plank hold x 15 sec
Straight leg MB sit ups x 10
Candle sticks x 10

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

Whiteboard:

Monday, December 16, 2019

Male Clients

1

Justin
Arndt

4:30pm CrossFit

1 x 2 @ 335 lbs

2

Nate
Smith

12:00pm CrossFit

1 x 2 @ 325 lbs

3

Todd
Dixon

4:30pm CrossFit

1 x 2 @ 315 lbs

4

davidj
myers

4:30pm CrossFit

1 x 2 @ 305 lbs

W/Ian

5

Ryan
Cain

6:00am CrossFit

1 x 2 @ 295 lbs

6

Tyler
Messenger

6:00am CrossFit

1 x 2 @ 275 lbs

205, 220, 240, 220, 240, 255, 240, 255

7

Will
Furlow

3:30pm CrossFit

1 x 2 @ 270 lbs

Waves @the rec

8

Bobby
Stanley

6:30pm CrossFit

1 x 2 @ 255 lbs

8

Ryan
Clawges

12:00pm CrossFit

1 x 2 @ 255 lbs

9

Private

7:30pm CrossFit

1 x 2 @ 250 lbs

10

Eric
Pethtel

5:30pm CrossFit

1 x 2 @ 245 lbs

11

Aleks
Stefaniak

4:30pm CrossFit

1 x 2 @ 235 lbs

11

Jackson
Cramer

3:30pm CrossFit

1 x 2 @ 235 lbs

11

Rick
Kyle

6:30pm CrossFit

1 x 2 @ 235 lbs

175, 190, 205 190, 205, 220 205, 220, 235

11

Rick
Kyle

6:30pm CrossFit

1 x 2 @ 235 lbs

175, 190, 205 190, 205, 220 205, 220, 235

11

Shawn
Grushecky

4:30pm CrossFit

1 x 2 @ 235 lbs

12

Charlie
Labritz

12:00pm CrossFit

1 x 2 @ 225 lbs

13

Alek
Kesselring

6:00am CrossFit

1 x 2 @ 220 lbs

14

Naby
Damarputra

12:00pm CrossFit

1 x 2 @ 215 lbs

15

Jack
Grushecky

4:30pm CrossFit

1 x 2 @ 210 lbs

16

Eric
Kinsley

3:30pm CrossFit

1 x 2 @ 205 lbs

17

Aaron
Frymier

6:30pm CrossFit

1 x 2 @ 195 lbs

17

nathan
kinsley

7:30pm CrossFit

1 x 2 @ 195 lbs

18

Jeff
Martucci

6:00am CrossFit

1 x 2 @ 175 lbs

19

Coleton
Heflin

7:30pm CrossFit

1 x 2 @ 170 lbs

20

Avi
Vuppala

6:30pm CrossFit

9 x 4 @ 165 lbs

75,105,115,135,145,155,165

20

Karthi
M

6:30pm CrossFit

9 x 4 @ 165 lbs

75, 105, 115, 135, 145, 155, 165

Female Clients

1

Hana
Thixton-Nolan

12:00pm CrossFit

1 x 2 @ 205 lbs

2

Kirsten
Rayner

6:00am CrossFit

1 x 2 @ 200 lbs

155,165,175 165,175,190 175,190,200

3

Briana
Kocher

5:30pm CrossFit

1 x 2 @ 195 lbs

3

Sarah
Miller

5:30pm CrossFit

1 x 2 @ 195 lbs

4

Sarah
Civitillo

6:00am CrossFit

1 x 2 @ 175 lbs

5

Amelia
Parsons

5:30pm CrossFit

1 x 2 @ 170 lbs

5

Phylicia
Hixson

4:30pm CrossFit

1 x 2 @ 170 lbs

5

Taylor
Wroblewski

3:30pm CrossFit

1 x 2 @ 170 lbs

6

Carly
Moore

12:00pm CrossFit

1 x 2 @ 165 lbs

6

Kaitlyn
Johnson

8:00am CrossFit

1 x 2 @ 165 lbs

Not a PR

7

Brittany
Sloneker

6:00am CrossFit

1 x 2 @ 160 lbs

7

Kalyn
Noechel

5:30pm CrossFit

1 x 2 @ 160 lbs

8

zahira
reyes

7:30pm CrossFit

1 x 2 @ 150 lbs

9

Casey
Baird

8:00am CrossFit

1 x 2 @ 145 lbs

9

chelsea
workman

4:30pm CrossFit

1 x 2 @ 145 lbs

10

Jaclyn
Blaquiere

12:00pm CrossFit

1 x 2 @ 135 lbs

10

Nicoletta
Ciampa

6:00am CrossFit

1 x 2 @ 135 lbs

11

Jamie
Stackhouse

12:00pm CrossFit

1 x 2 @ 130 lbs

11

Kayla
Brand

6:00am CrossFit

1 x 2 @ 130 lbs

11

Keba
Vance

12:00pm CrossFit

1 x 2 @ 130 lbs

12

April
Marshalek

6:30pm CrossFit

1 x 2 @ 120 lbs

13

Jodi
Coker

12:00pm CrossFit

1 x 2 @ 115 lbs

14

Lexi
Douglas

7:30pm CrossFit

1 x 2 @ 100 lbs

15

Ashleigh
KirkAbel

8:00am CrossFit

1 x 2 @ 95 lbs

16

Nicole
Opbroek

12:00pm CrossFit

1 x 2 @ 80 lbs

Max

17

Billie
Kiger

8:00am CrossFit

1 x 2 @ 65 lbs

18

Leigh
Chandler

4:30pm CrossFit

1 x 2 @ 0 lbs