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Components

Front Squat

Metcon

Settings

Workout

Wednesday

Warm-up

12 mins

Dynamic Warm-up

Weightlifting

25 mins

Front Squat 5x5
*Work up to a heavy set of 5 by the 4th set, use the 5th set as a back off set

Front Squat (5x5)

Front Squat

Metcon

Metcon (AMRAP - Rounds and Reps)

12 min AMRAP
200m Run
6 Hang PC (50% of PC Max)
6 SOH (Same Weight)

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Whiteboard:

Wednesday, October 28, 2015

Male Clients

1

Andrew
Ross

5:00 PM CrossFit

1 x 5 @ 225 lbs

1

Sam
Bowman

5:00 PM CrossFit

1 x 5 @ 225 lbs

2

Dan
Carley

5:00 AM CrossFit

1 x 5 @ 205 lbs

135,165,185,-,165

3

Nick
Buerger

6:00 PM CrossFit

3 x 5 @ 185 lbs

165 x 2

4

Michael
Eannone

6:00 PM CrossFit

1 x 5 @ 175 lbs

5

Private

6:00 PM CrossFit

1 x 5 @ 145 lbs

6

Chad
Cockerill

6:00 PM CrossFit

1 x 5 @ 135 lbs

6

Rodney
Brown

9:00 AM CrossFit

1 x 5 @ 135 lbs

6

Young
Kim

7:00 PM CrossFit

1 x 5 @ 135 lbs

Ankle injury

7

John
Quattlebaum

7:00 PM CrossFit

1 x 5 @ 115 lbs

7

Michael
Daino

9:00 AM CrossFit

1 x 5 @ 115 lbs

8

Cory
McCleaf

6:00 AM CrossFit

1 x 3 @ 245 lbs

8

Alan
Rosero

5:00 PM CrossFit

1 x 2 @ 215 lbs

5@ 145, 175, 195, 145

Female Clients

1

Kelci
Peterson

6:00 PM CrossFit

1 x 5 @ 155 lbs

2

Jackie
Cansler

6:00 PM CrossFit

3 x 5 @ 140 lbs

3

Suzanne
Smith

5:00 PM CrossFit

1 x 5 @ 135 lbs

110;115;125;135;125

4

Brittany
Dirmann

5:00 AM CrossFit

2 x 5 @ 133 lbs

1@93, 1@113, backed off to 93

5

Amy
Bullock

5:00 PM CrossFit

3 x 5 @ 115 lbs

105, 115x3, 100

5

Michelle
Shuck

9:00 AM CrossFit

1 x 5 @ 115 lbs

95, 105, 110, 115, 105

5

Rachel
Klahr

6:00 PM CrossFit

1 x 5 @ 115 lbs

6

Chenele
Kloc

6:00 PM CrossFit

5 x 5 @ 105 lbs

6

Courtney
Schuler

9:00 AM CrossFit

1 x 5 @ 105 lbs

65, 85, 2@95

6

Gina
Schweizer

6:00 PM CrossFit

1 x 5 @ 105 lbs

80,85,95,105,85

7

Cassie
Steck

11:00 AM CrossFit

1 x 5 @ 100 lbs

8

Lisa
Hovis

5:00 AM CrossFit

1 x 5 @ 95 lbs

8

Shelly
Jones

11:00 AM CrossFit

1 x 5 @ 95 lbs

65,75,85,65

9

Laura
Yakamna

6:00 PM CrossFit

3 x 5 @ 93 lbs

10

Christina
Bush

5:00 AM CrossFit

1 x 5 @ 80 lbs

55, 65, 75, 80, 70

11

Corey
Knight

7:00 PM CrossFit

1 x 5 @ 70 lbs

45/55/60/70/60

11

Erin
Adamaitis

6:00 AM CrossFit

1 x 5 @ 70 lbs

55,55,65,70,55

12

Omayra
Rosa

9:00 AM CrossFit

5 x 5 @ 65 lbs

12

Jennifer
Rosa

9:00 AM CrossFit

1 x 5 @ 65 lbs

12

Kelly
McVay

6:00 AM CrossFit

1 x 5 @ 65 lbs

35, 45, 55, 65, 55

13

Karol
Parra

5:00 PM CrossFit

1 x 5 @ 55 lbs

13

Maria
Morgun

6:00 PM CrossFit

1 x 5 @ 55 lbs

14

Callie
Acuff

5:00 PM CrossFit

1 x 1 @ 93 lbs

63, 73, 83, 93, 73