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Components
Back Rack Lunge
Metcon
Settings
Location
(All)
Crossfit Charlottesville
Program
Date
Workout
Lunge | WOD 7/22/19 - Crossfit Charlottesville
Class
(All)
CrossFit: 6:00 AM
CrossFit: 8:00 AM
CrossFit: 12:00 PM
CrossFit: 4:45 PM
CrossFit: 5:45 PM
CrossFit: 6:45 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
54 (28/26)
Workout
Lunge | WOD 7/22/19
Back Rack Lunge (12 – 12 – 12)
Back Rack Lunge
Twelve total reps, alternating legs per step. Build in weight to a challenging load.
Metcon (4 Rounds for calories)
4 rounds, 3 minutes on/2 minutes off:
10 Hang Squat Cleans, 135/95lbs
10 burpees over the bar (lateral)
AMRAP calories rowed in the remaining time
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Monday, July 22, 2019
Male Clients
1
Kyle
O'Donnell
CrossFit: 6:00 AM
1 x 12 @ 215 lbs
2
Andy
Page
CrossFit: 6:00 AM
1 x 12 @ 205 lbs
3
Carter
Phillips
CrossFit: 5:45 PM
1 x 12 @ 185 lbs
3
DJ
Hamilton
CrossFit: 5:45 PM
1 x 12 @ 185 lbs
3
Forrest
LeJeune
CrossFit: 4:45 PM
1 x 12 @ 185 lbs
3
Private
CrossFit: 5:45 PM
1 x 12 @ 185 lbs
3
Yannick
Fayolle
CrossFit: 5:45 PM
1 x 12 @ 185 lbs
4
Bryan
Duffy
CrossFit: 6:00 AM
1 x 12 @ 165 lbs
4
Frank
Wisnieski
CrossFit: 4:45 PM
1 x 12 @ 165 lbs
5
Ben
Nowacki
CrossFit: 5:45 PM
1 x 12 @ 155 lbs
5
Daniel
Nolan
CrossFit: 5:45 PM
1 x 12 @ 155 lbs
5
Keenan
France
CrossFit: 5:45 PM
1 x 12 @ 155 lbs
5
Matt
Hulse
CrossFit: 4:45 PM
1 x 12 @ 155 lbs
5
Matt
McNair
CrossFit: 5:45 PM
1 x 12 @ 155 lbs
5
Nick
Myers
CrossFit: 8:00 AM
1 x 12 @ 155 lbs
6
Chris
Martsolf
CrossFit: 4:45 PM
1 x 12 @ 145 lbs
7
Alexander
Ramey
CrossFit: 6:45 PM
1 x 12 @ 135 lbs
7
Andy
McGinty
CrossFit: 12:00 PM
1 x 12 @ 135 lbs
7
Private
CrossFit: 6:00 AM
1 x 12 @ 135 lbs
7
Jess
Achenbach
CrossFit: 12:00 PM
1 x 12 @ 135 lbs
8
Ted
O'Connor
CrossFit: 12:00 PM
3 x 12 @ 115 lbs
8
Brad
Dickey
CrossFit: 12:00 PM
1 x 12 @ 115 lbs
8
Robby
Vogt
CrossFit: 12:00 PM
1 x 12 @ 115 lbs
8
ryan
martin
CrossFit: 5:45 PM
1 x 12 @ 115 lbs
8
Timothy
Jenkins
CrossFit: 5:45 PM
1 x 12 @ 115 lbs
9
Andy
Hales
CrossFit: 4:45 PM
1 x 12 @ 95 lbs
9
Justin
Platt
CrossFit: 8:00 AM
1 x 12 @ 95 lbs
9
Spencer
Montiel
CrossFit: 12:00 PM
1 x 12 @ 95 lbs
Female Clients
1
Hannah
Lewis
CrossFit: 6:00 AM
1 x 12 @ 125 lbs
2
Colleen
O'Connor
CrossFit: 4:45 PM
1 x 12 @ 115 lbs
2
Elizabeth
Larson
CrossFit: 6:45 PM
1 x 12 @ 115 lbs
2
Jackie
Marks
CrossFit: 12:00 PM
1 x 12 @ 115 lbs
3
Lauren
Lieske
CrossFit: 6:45 PM
1 x 12 @ 110 lbs
4
Hannah
Gleiter
CrossFit: 6:00 AM
1 x 12 @ 105 lbs
4
Katie
Reinhardt
CrossFit: 5:45 PM
1 x 12 @ 105 lbs
5
Ashley
Bishop
CrossFit: 8:00 AM
1 x 12 @ 95 lbs
5
Erin
Weddle Platt
CrossFit: 6:45 PM
1 x 12 @ 95 lbs
5
Helen
Robertson
CrossFit: 4:45 PM
1 x 12 @ 95 lbs
5
Jill
Salyer
CrossFit: 4:45 PM
1 x 12 @ 95 lbs
5
Sarah
Spangler
CrossFit: 12:00 PM
1 x 12 @ 95 lbs
5
Victoria
Gibson
CrossFit: 4:45 PM
1 x 12 @ 95 lbs
6
Lanna
Elmore
CrossFit: 12:00 PM
1 x 12 @ 90 lbs
7
Joanna
Rudnick
CrossFit: 5:45 PM
1 x 12 @ 85 lbs
7
Liz
Gonye
CrossFit: 5:45 PM
1 x 12 @ 85 lbs
7
Srija
John
CrossFit: 5:45 PM
1 x 12 @ 85 lbs
7
Stephanie
Carra
CrossFit: 8:00 AM
1 x 12 @ 85 lbs
8
Ava
DiVita
CrossFit: 6:00 AM
1 x 12 @ 75 lbs
8
Grace
Cottrell
CrossFit: 5:45 PM
1 x 12 @ 75 lbs
9
Ariel
Monismith
CrossFit: 6:00 AM
1 x 12 @ 65 lbs
9
Maya
Collins
CrossFit: 5:45 PM
1 x 12 @ 65 lbs
9
Meghan
Byrne
CrossFit: 4:45 PM
1 x 12 @ 65 lbs
9
Pam
Finney
CrossFit: 12:00 PM
1 x 12 @ 65 lbs
10
Heather
Deacon
CrossFit: 6:00 AM
1 x 12 @ 55 lbs
11
Bonnie
Hanks
CrossFit: 8:00 AM
1 x 12 @ 50 lbs
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