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Components
Back Squat
Metcon
Metcon
Settings
Location
(All)
St. Louis
Program
At Home
CrossFit WOD
Free Community / Bring a Friend WOD
M.O.V.E. Mobility
Murph Prep
Nutrition Counseling
Open Sunday Hero
Seminars
Date
Workout
Monday Wod - St. Louis
Class
(All)
CrossFit WOD: 5:00 AM
CrossFit WOD: 5:30 AM
CrossFit WOD: 6:30 AM
CrossFit WOD: 9:30 AM
CrossFit WOD: 11:45 AM
CrossFit WOD: 4:00 PM
CrossFit WOD: 4:30 PM
CrossFit WOD: 5:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
68 (45/23)
Workout
Monday Wod
Weightlifting
Back Squat (4x4)
Back Squat
Increase the weight you used last Monday by 2%. If you missed that squatting session, select a weight that will make your final 1-2 reps of each set extremely difficult.
Metcon
Metcon (Time)
5 Rounds For Time
25 Air Squats
20 Box Jump Overs 24/20
15 Swings 53/35
OSC/AOT
Metcon (Time)
10x:10/:50
Assault Bike "hard":10s/
"recovery":50
AOT Start the Assault bike off with 100/70 for time. Rest 1:00 then complete the 10x:10/50
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 11, 2019
Male Clients
1
Casey
Ancona
CrossFit WOD: 4:30 PM
1 x 4 @ 365 lbs
2
Yancey
Temple
CrossFit WOD: 4:30 PM
1 x 4 @ 355 lbs
275, 305, 335, 355
3
Stephen
Savage
CrossFit WOD: 5:30 AM
1 x 4 @ 350 lbs
4
Sam
Becker
CrossFit WOD: 5:30 AM
1 x 4 @ 325 lbs
275/295/315/325
5
Jerry
Cappello
CrossFit WOD: 5:00 AM
1 x 4 @ 315 lbs
6
Andy
Grote
CrossFit WOD: 4:30 PM
1 x 4 @ 305 lbs
275, 285, 295
7
Chris
Meador
CrossFit WOD: 4:00 PM
1 x 4 @ 300 lbs
8
Eric
Johnson
CrossFit WOD: 4:30 PM
1 x 4 @ 295 lbs
9
Private
CrossFit WOD: 5:30 AM
3 x 4 @ 285 lbs
9
Luke
Burton
CrossFit WOD: 4:00 PM
1 x 4 @ 285 lbs
10
Clay
Willis
CrossFit WOD: 11:45 AM
1 x 4 @ 275 lbs
10
Jack
Downing
CrossFit WOD: 5:30 AM
1 x 4 @ 275 lbs
10
Jeremy
Bedenbaugh
CrossFit WOD: 9:30 AM
1 x 4 @ 275 lbs
10
Kevin
Appourchaux
CrossFit WOD: 5:30 PM
1 x 4 @ 275 lbs
10
Peter
Fischer
CrossFit WOD: 4:30 PM
1 x 4 @ 275 lbs
11
AJ
Wallace
CrossFit WOD: 5:30 AM
1 x 4 @ 265 lbs
11
Steve
Delgado
CrossFit WOD: 11:45 AM
1 x 4 @ 265 lbs
12
Chad
Barnhart
CrossFit WOD: 5:30 AM
1 x 4 @ 260 lbs
13
Patch
Duda
CrossFit WOD: 5:00 AM
2 x 4 @ 255 lbs
13
Dave
Rajchart
CrossFit WOD: 5:30 PM
1 x 4 @ 255 lbs
13
Nathan
Seibel
CrossFit WOD: 5:00 AM
1 x 4 @ 255 lbs
205, 225, 235,255
14
Bill
Barenholtz
CrossFit WOD: 4:00 PM
1 x 4 @ 245 lbs
14
Private
CrossFit WOD: 6:30 AM
1 x 4 @ 245 lbs
15
Jared
Walsh
CrossFit WOD: 5:30 PM
1 x 4 @ 235 lbs
16
Brian
Funke
CrossFit WOD: 5:00 AM
1 x 4 @ 230 lbs
195,205,215,230
17
Nicole
Magers
CrossFit WOD: 4:00 PM
1 x 4 @ 225 lbs
17
Troy
Dinkel
CrossFit WOD: 9:30 AM
1 x 4 @ 225 lbs
18
David
Koller
CrossFit WOD: 5:30 AM
4 x 4 @ 220 lbs
18
Noah
Alexander
CrossFit WOD: 11:45 AM
1 x 4 @ 220 lbs
19
Amit
Sharma
CrossFit WOD: 5:30 AM
1 x 4 @ 215 lbs
19
Cary
Schulte
CrossFit WOD: 4:30 PM
1 x 4 @ 215 lbs
20
Jeff
Krenk
CrossFit WOD: 4:30 PM
2 x 4 @ 205 lbs
20
Ahmad
Jezzini
CrossFit WOD: 6:30 AM
1 x 4 @ 205 lbs
185-190-200-205
20
Thomas
Koelblen
CrossFit WOD: 5:30 PM
1 x 4 @ 205 lbs
4x185lbs 4x195lbs 4x200lbs
21
Paul
Przyzycki
CrossFit WOD: 5:30 PM
1 x 4 @ 200 lbs
22
Jared
Ater
CrossFit WOD: 5:30 AM
1 x 4 @ 190 lbs
23
Scott
Firestine
CrossFit WOD: 9:30 AM
1 x 4 @ 185 lbs
24
Jeffrey
Schultz
CrossFit WOD: 5:30 PM
1 x 4 @ 175 lbs
25
Matthew
Miller
CrossFit WOD: 5:00 AM
1 x 4 @ 170 lbs
135, 165, 165
26
Brandon
Jackson
CrossFit WOD: 11:45 AM
1 x 4 @ 155 lbs
Did final set at 135 because of knee pain
27
Bob
Barenholtz
CrossFit WOD: 5:30 PM
1 x 4 @ 140 lbs
28
Steven
Kipp
CrossFit WOD: 6:30 AM
1 x 4 @ 115 lbs
29
Brandon
Gaimari
CrossFit WOD: 6:30 AM
1 x 3 @ 315 lbs
whatever
29
Chris
Tricarico
CrossFit WOD: 5:30 PM
1 x 3 @ 315 lbs
29
richie
mataafa
CrossFit WOD: 5:30 PM
1 x 2 @ 405 lbs
1x4 @ 385
Female Clients
1
Chelsea
Smith
CrossFit WOD: 4:30 PM
1 x 4 @ 275 lbs
215, 245, 265, 275
2
Madison
Kumnick
CrossFit WOD: 4:00 PM
1 x 4 @ 220 lbs
195/205/215/220
3
Alexa
Svoboda
CrossFit WOD: 5:30 PM
1 x 4 @ 200 lbs
4
Katie
Ribera
CrossFit WOD: 4:00 PM
1 x 4 @ 195 lbs
4
Rochelle
Hall
CrossFit WOD: 6:30 AM
1 x 4 @ 195 lbs
185,190, missed last rep @ 200
5
Nicole
Magers
CrossFit WOD: 5:30 AM
1 x 4 @ 185 lbs
6
Suzanne
Jones
CrossFit WOD: 4:00 PM
1 x 4 @ 165 lbs
7
Cyrielle
Billon
CrossFit WOD: 5:30 PM
2 x 4 @ 160 lbs
1*3*160
8
Brittany
Iden
CrossFit WOD: 5:30 PM
1 x 4 @ 155 lbs
9
Carla
Wilson
CrossFit WOD: 5:30 PM
1 x 4 @ 145 lbs
115/125/135/145
10
Sarah
Johnson
CrossFit WOD: 4:30 PM
1 x 4 @ 140 lbs
11
Nicole
Heath
CrossFit WOD: 4:30 PM
4 x 4 @ 135 lbs
11
Jenna
Klein
CrossFit WOD: 4:30 PM
2 x 4 @ 135 lbs
12
Lisa
Bell-Reim
CrossFit WOD: 5:30 AM
1 x 4 @ 133 lbs
13
Kelly
Gillen
CrossFit WOD: 4:00 PM
1 x 4 @ 130 lbs
13
Kiki
deBettencourt
CrossFit WOD: 5:30 AM
1 x 4 @ 130 lbs
14
Emily
Seabaugh
CrossFit WOD: 5:00 AM
1 x 4 @ 128 lbs
15
Julie
Deely
CrossFit WOD: 5:30 AM
1 x 4 @ 125 lbs
115, 125, 125, 125 working on form
16
Aurore-Cecile
Valfort
CrossFit WOD: 5:30 PM
3 x 4 @ 120 lbs
1st set 115lbs
16
Meredith
Creger
CrossFit WOD: 5:30 AM
1 x 4 @ 120 lbs
17
Erin
Wilke Kessel
CrossFit WOD: 6:30 AM
1 x 4 @ 115 lbs
18
Juliana
Cole
CrossFit WOD: 4:00 PM
1 x 4 @ 105 lbs
19
Taylor
Stone
CrossFit WOD: 5:30 AM
1 x 4 @ 93 lbs
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