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Back Squat

Metcon

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Workout

Friday WOD

Back Squat (Work to heavy set of 5 back squat)

Back Squat

Take 5-7 sets to work to a heavy set of 5 back squat for the day.

Metcon (AMRAP - Rounds and Reps)

"Valentine's Day Partner WOD"

14 minutes AMRAP with a partner of:

30 partner wall balls 20/14#
30 box jumps (alternate reps) 20" for all
30 medball sit ups 14# for all
30 burpees (alternate reps, must high five between reps)

**for medball sit ups, face each other. Both partners sit up at the same time, but only one of them has the medball. Pass medball each rep. Medball touches the floor behind you each time.

***partner wall balls are alternating reps

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

Whiteboard:

Friday, February 14, 2020

Male Clients

1

Robert
Self

5:00 AM CrossFit

1 x 5 @ 375 lbs

2

Ben
Gray

4:30 PM CrossFit

1 x 5 @ 335 lbs

3

Private

4:30 PM CrossFit

1 x 5 @ 315 lbs

4

James gill ...
l

5:30 PM CrossFit

1 x 5 @ 280 lbs

more in tank

5

Trey
Jenkins

5:00 AM CrossFit

1 x 5 @ 275 lbs

6

Brady
Williams

10:00 AM CrossFit

1 x 5 @ 265 lbs

7

Clint
VanHoy

6:00 AM CrossFit

1 x 5 @ 250 lbs

7

Private

6:00 AM CrossFit

1 x 5 @ 250 lbs

8

Mike
McCleery

5:30 PM CrossFit

1 x 5 @ 245 lbs

9

Jason
Jones

5:00 AM CrossFit

1 x 5 @ 235 lbs

10

Brent
Curtis

Drive Thru

1 x 6 @ 225 lbs

10

Adam
Doty

4:30 PM CrossFit

1 x 5 @ 225 lbs

10

Harris
Frank

5:00 AM CrossFit

1 x 5 @ 225 lbs

dumb try @275

10

Jeff
Smith

8:00 AM CrossFit

1 x 5 @ 225 lbs

10

Mike
Brown

5:00 AM CrossFit

1 x 5 @ 225 lbs

265x2

10

Paul
Miller

8:00 AM CrossFit

1 x 5 @ 225 lbs

11

Austin
Ingram

5:30 PM CrossFit

1 x 5 @ 205 lbs

11

Dale
Rinkenberger

6:00 AM CrossFit

1 x 5 @ 205 lbs

11

Patrick
Dedoyard

6:00 AM CrossFit

1 x 5 @ 205 lbs

11

Tim
Gaddis

5:00 AM CrossFit

1 x 5 @ 205 lbs

11

Tim
McCormick

5:30 PM CrossFit

1 x 5 @ 205 lbs

12

Art
Gore

5:30 PM CrossFit

1 x 5 @ 185 lbs

12

Dave
Lombardo

5:00 AM CrossFit

1 x 5 @ 185 lbs

12

Mike
Witt

4:30 PM CrossFit

1 x 5 @ 185 lbs

12

Robert
Meredith Jr

10:00 AM CrossFit

1 x 5 @ 185 lbs

13

Jim
Hullett

6:00 AM CrossFit

1 x 5 @ 165 lbs

first time doing back squats - not easy!

14

Jared
Kent

4:30 PM CrossFit

1 x 5 @ 155 lbs

14

Jeff
Davis

10:00 AM CrossFit

1 x 5 @ 155 lbs

125-135-145-155

14

Rusty
Huddleston

8:00 AM CrossFit

1 x 5 @ 155 lbs

15

Johny
Mathur

Drive Thru

1 x 5 @ 145 lbs

15

Mark
Demuth

8:00 AM CrossFit

1 x 5 @ 145 lbs

16

David
Johnson

8:00 AM CrossFit

1 x 5 @ 115 lbs

Female Clients

1

Monica
Dingler

8:00 AM CrossFit

1 x 5 @ 160 lbs

2

Tammy
Lewis

5:00 AM CrossFit

2 x 5 @ 145 lbs

2

Rachel
Blackwell

10:00 AM CrossFit

1 x 5 @ 145 lbs

3

Tracy
Jennings

6:00 AM CrossFit

1 x 5 @ 142 lbs

4

Brenda
Miller

8:00 AM CrossFit

1 x 5 @ 130 lbs

5

Emily
Thaxton

8:00 AM CrossFit

1 x 5 @ 125 lbs

5

Michelle
Gillespie

8:00 AM CrossFit

1 x 5 @ 125 lbs

6

Linda
Wright

6:00 AM CrossFit

1 x 5 @ 120 lbs

6

Monica
Lee

10:00 AM CrossFit

1 x 5 @ 120 lbs

7

Estela
Falla-Ross

6:00 AM CrossFit

1 x 5 @ 115 lbs

7

Kim
Hullett

10:00 AM CrossFit

1 x 5 @ 115 lbs

7

Lissy
Cowdery

5:30 PM CrossFit

1 x 5 @ 115 lbs

7

Selena
Richter

Drive Thru

1 x 5 @ 115 lbs

8

Dawn
Galante

6:00 AM CrossFit

1 x 5 @ 105 lbs

8

Florisa
Acosta

8:00 AM CrossFit

1 x 5 @ 105 lbs

8

Jessyca
Doty

4:30 PM CrossFit

1 x 5 @ 105 lbs

1x4 @ 120

8

Terry
VanHoy

6:00 AM CrossFit

1 x 5 @ 105 lbs

9

Amy
Linton

10:00 AM CrossFit

1 x 5 @ 100 lbs

10

Aimee
Wolf

8:00 AM CrossFit

1 x 5 @ 95 lbs

10

Jami
Latham

10:00 AM CrossFit

1 x 5 @ 95 lbs

11

Silvana
Scherer

5:30 PM CrossFit

1 x 5 @ 90 lbs

12

Kelley
Demuth

8:00 AM CrossFit

5 x 5 @ 65 lbs

13

Amanda
Bogard

Drive Thru

1 x 4 @ 145 lbs