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Back Squat

Metcon

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Workout

Tuesday 4.4.2017

Back Squat (E2MOM for 10 mins (5x3 @80))

After Group Warm Up the Class will have 10 mins to get warmed up to 80% of their 1 rep max.

Then as a Class on the Clock 3 rep every 2 mins.

Metcon (AMRAP - Rounds)

EMOM12
Rx:
Odd- 30 Double Unders
Even- 10 K2E

Plus:
Odd- 50 Double Unders
Even- 7(K2E+ T2B Complex)

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

Whiteboard:

Tuesday, April 04, 2017

Male Clients

1

Andrew
King

3:00 PM WOD

5 x 3 @ 345 lbs

no shoes, no knee sleeve, no belt focus on neutral spine 76%

2

Tony
Fares

7:00 PM WOD

5 x 3 @ 325 lbs

3

Josh
Tessier

7:00 PM WOD

5 x 3 @ 305 lbs

4

Rico
Lorenzo

6:30 AM WOD

5 x 3 @ 300 lbs

5

The
Chad

4:00 PM WOD

5 x 3 @ 295 lbs

6

Bill
Hauhn

4:00 PM WOD

5 x 3 @ 275 lbs

6

Gary
Cockring

7:00 PM WOD

5 x 3 @ 275 lbs

6

Jason
Menges

10:00 AM WOD

5 x 3 @ 275 lbs

6

Keith
Jackson

9:00 AM WOD

5 x 3 @ 275 lbs

7

Julian
Maliszewski

10:00 AM WOD

5 x 3 @ 267 lbs

8

Mike
Frost

5:00 PM WOD

5 x 3 @ 255 lbs

8

Tanner
Nohe

7:00 PM WOD

5 x 3 @ 255 lbs

9

Joseph
DeVito

10:00 AM WOD

5 x 3 @ 245 lbs

9

Mike
Jeddry

7:00 PM WOD

5 x 3 @ 245 lbs

9

Steve
Luciani

6:30 AM WOD

5 x 3 @ 245 lbs

1st set at 225 then last 4 at 245

10

Tony
DeAngelis

6:00 PM WOD

5 x 3 @ 240 lbs

11

Shahin
Yousefi

4:00 PM WOD

5 x 3 @ 235 lbs

keeping it light

12

Christopher
Evering

10:00 AM WOD

5 x 4 @ 225 lbs

Box squats w/ a pause -super setted- 8 glute ham raises

12

Chris
Smith

6:00 PM WOD

5 x 3 @ 225 lbs

12

Erik
Cussins

7:00 PM WOD

5 x 3 @ 225 lbs

13

Paul
Deck

4:00 PM WOD

5 x 3 @ 215 lbs

14

Guy
Danna

5:30 AM WOD

5 x 3 @ 205 lbs

15

Hot
Chocolate

10:00 AM WOD

5 x 3 @ 195 lbs

16

Michael
Brunicke

4:00 PM WOD

5 x 3 @ 190 lbs

17

Scott
Joyce

5:00 PM WOD

5 x 3 @ 185 lbs

18

Joe
Haber

6:30 AM WOD

5 x 3 @ 165 lbs

19

Peter
Hegeman

11:00 AM WOD

5 x 3 @ 155 lbs

box squats for form

20

James
Finn

5:00 PM WOD

3 x 3 @ 215 lbs

2X2@185

Female Clients

1

Alicia
Hamilton

5:30 AM WOD

5 x 3 @ 225 lbs

2

Allyson
Hobe

10:00 AM WOD

5 x 3 @ 220 lbs

3

Shanna
Warner

5:00 PM WOD

5 x 3 @ 215 lbs

85%

4

AnnaMarie
Wantz

5:00 PM WOD

5 x 3 @ 205 lbs

little less than 80%

5

Audrey
Whorf

7:00 PM WOD

5 x 3 @ 185 lbs

5

Jennifer
Wertz

3:00 PM WOD

5 x 3 @ 185 lbs

5

Julie
Irvine

7:00 PM WOD

5 x 3 @ 185 lbs

5

Nichole
Blankenship

5:00 PM WOD

5 x 3 @ 185 lbs

At home

6

Alex
Jeddry

7:00 PM WOD

5 x 3 @ 180 lbs

7

Gwen
Weimer

5:30 AM WOD

5 x 3 @ 170 lbs

8

Amy
Barlow

5:00 PM WOD

5 x 3 @ 165 lbs

8

Antinia
Franco

5:30 AM WOD

5 x 3 @ 165 lbs

8

Emily
Soller

5:30 AM WOD

5 x 3 @ 165 lbs

8

Kara
Rowley

5:30 AM WOD

5 x 3 @ 165 lbs

9

Abby
Gittin

10:00 AM WOD

5 x 3 @ 155 lbs

9

Mrs. Tori
Cockring

7:00 PM WOD

5 x 3 @ 155 lbs

9

Pam
Moore

6:30 AM WOD

5 x 3 @ 155 lbs

10

Amy
Fares

6:00 PM WOD

5 x 3 @ 145 lbs

11

Amy
Deck

5:00 PM WOD

5 x 3 @ 135 lbs

wasn't feeling it...

12

Kate
Piechocki

11:00 AM WOD

5 x 3 @ 130 lbs

13

Fran
Valle

5:30 AM WOD

5 x 3 @ 125 lbs

13

Laura
Knapp

5:30 AM WOD

5 x 3 @ 125 lbs

Hip felt good

13

Phyllis
Jeddry

7:00 PM WOD

5 x 3 @ 125 lbs

14

Renee
Badger

4:00 PM WOD

5 x 3 @ 120 lbs

15

Corri
Brown

5:00 PM WOD

5 x 3 @ 115 lbs

15

Danielle
O'Laughlin

10:00 AM WOD

5 x 3 @ 115 lbs

16

stephanie
vanslyke

7:00 PM WOD

5 x 3 @ 110 lbs

17

Meg
Smith

10:00 AM WOD

5 x 4 @ 105 lbs

17

Brittany
Finn

5:00 PM WOD

5 x 3 @ 105 lbs

18

Jenna
Silcox

3:00 PM WOD

5 x 3 @ 95 lbs

old-creaking and cracking

18

Joanne
Boyd

7:00 PM WOD

5 x 3 @ 95 lbs

19

Pat
Egan

11:00 AM WOD

5 x 3 @ 85 lbs

Box squats for form

20

Megan
Maliszewski

10:00 AM WOD

5 x 3 @ 75 lbs

21

Melissa
A Cussins

7:00 PM WOD

5 x 3 @ 65 lbs

Great WOD but should have done more in my weight

22

Private

7:00 PM WOD

5 x 3 @ 60 lbs

23

Kelly
Machala

5:00 PM WOD

3 x 3 @ 165 lbs

2x3@155