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Front Squat

Paused Front Squat

Metcon

Settings

Workout

Tuesday

Warm-up

15 mins

Weightlifting

25 mins

Front Squat
*Take 10 minutes to work to a heavy single

Then...

Pause Front Squat
*5 sets every 3 minutes perform 3 pause front squats

Front Squat (1x1)

Front Squat

Paused Front Squat (5x3 every 3 mins)

Paused Front Squat

Metcon

Metcon (Weight)

15 min ALT EMOM
10-15 Unbroken Ring Dips
10-15 Unbroken T2B
15 KBS (Rx+ 2.0/1.25)(1.5/1)

*Can start at any minute
*Scale ring dips & t2b accordingly

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

Whiteboard:

Tuesday, November 01, 2016

Male Clients

1

Brandon
Shuck

6:00 AM CrossFit

1 x 1 @ 425 lbs

2

Robert
Herford

7:00 PM CrossFit

1 x 1 @ 345 lbs

3

Travis
Stutts

7:00 PM CrossFit

1 x 1 @ 315 lbs

4

Travis
Bond

11:00 AM CrossFit

1 x 1 @ 305 lbs

5

Gary
Blount

5:00 PM CrossFit

1 x 1 @ 285 lbs

6

Carlos
Jara

11:00 AM CrossFit

1 x 1 @ 225 lbs

6

Charles
Warnick

6:00 PM CrossFit

1 x 1 @ 225 lbs

6

Justin
Higbee

5:00 PM CrossFit

1 x 1 @ 225 lbs

6

Private

5:00 PM CrossFit

1 x 1 @ 225 lbs

6

Todd
McDaniel

6:00 AM CrossFit

1 x 1 @ 225 lbs

7

Jason
Cansler

6:00 PM CrossFit

1 x 1 @ 215 lbs

7

Jordan
Hudson

5:00 PM CrossFit

1 x 1 @ 215 lbs

8

Brett
Williams

7:00 PM CrossFit

1 x 1 @ 205 lbs

9

Brandon
Dirmann

9:00 AM CrossFit

1 x 1 @ 185 lbs

9

Jose
Aguayo

6:00 AM CrossFit

1 x 1 @ 185 lbs

9

Justin
Mirabal

5:00 PM CrossFit

1 x 1 @ 185 lbs

10

Gary
Sunstrom

9:00 AM CrossFit

1 x 1 @ 155 lbs

10

Santiago
Ospina

6:00 PM CrossFit

1 x 1 @ 155 lbs

10

Steve
Schuler

6:00 PM CrossFit

1 x 1 @ 155 lbs

11

Raiford
Gainey

6:00 AM CrossFit

1 x 1 @ 140 lbs

12

Sebastian
Vazquez

7:00 PM CrossFit

1 x 1 @ 125 lbs

Female Clients

1

Lana
Moeller

6:00 AM CrossFit

1 x 1 @ 175 lbs

Re-done at home. Needed to know my true 1RM to start Wendler!

2

Michelle
Shuck

11:00 AM CrossFit

1 x 1 @ 165 lbs

2

Rachel
Hedrick

5:00 PM CrossFit

1 x 1 @ 165 lbs

3

Brittany
Dirmann

6:00 AM CrossFit

1 x 1 @ 155 lbs

4

Amy
Bullock

5:00 PM CrossFit

1 x 1 @ 150 lbs

5

Courtney
Schuler

9:00 AM CrossFit

1 x 1 @ 135 lbs

failed 145

5

Esther
Aguayo

6:00 AM CrossFit

1 x 1 @ 135 lbs

5

Holli
Christ

6:00 AM CrossFit

1 x 1 @ 135 lbs

5

Lisa
Hovis

6:00 PM CrossFit

1 x 1 @ 135 lbs

5

Macaira
Herford

5:00 PM CrossFit

1 x 1 @ 135 lbs

6

Caitlin
Woodrow

7:00 PM CrossFit

1 x 1 @ 125 lbs

6

Rachel
Klahr

5:00 PM CrossFit

1 x 1 @ 125 lbs

7

Andrea
Mirabal

5:00 PM CrossFit

1 x 1 @ 105 lbs

7

Charley
Williams

7:00 PM CrossFit

1 x 1 @ 105 lbs

8

Jenny
Rosas

11:00 AM CrossFit

1 x 1 @ 95 lbs

9

Ivette
Morales

6:00 AM CrossFit

1 x 1 @ 75 lbs

9

Jasmine
Nivens

11:00 AM CrossFit

1 x 1 @ 75 lbs

back squat [tendon in wrist :( ]