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Front Squat

Metcon

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Workout

Friday WOD

Front Squat (Complete 5x5 at 60-70% with PERFECT form)

Front Squat

Metcon (AMRAP - Reps)

3 minutes on, 3 minutes off x 3 sets of:

Bike 18/14 calories
20 Russian KB swings 53/35#
Max effort 10 meter shuttle run in remaining time

*Each set should be FULL max effort, finishing the bike and Kb swings as fast as possible to allow for as much time for shuttle runs.

**score is total shuttle runs. Each 10m counts as 1.

RX+ 27/20 calorie bike

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Whiteboard:

Friday, February 21, 2020

Male Clients

1

Private

4:30 PM CrossFit

5 x 5 @ 235 lbs

2

Robert
Self

5:00 AM CrossFit

5 x 5 @ 225 lbs

3

AJ
Ross

6:00 AM CrossFit

5 x 5 @ 215 lbs

3

Ben
Gray

6:00 AM CrossFit

5 x 5 @ 215 lbs

4

Bryan
Bureau

4:30 PM CrossFit

5 x 5 @ 185 lbs

4

Erik
Manning

5:00 AM CrossFit

5 x 5 @ 185 lbs

4

Mike
Brown

5:00 AM CrossFit

5 x 5 @ 185 lbs

4

Paul
Miller

8:00 AM CrossFit

5 x 5 @ 185 lbs

5

Clint
VanHoy

8:00 AM CrossFit

5 x 5 @ 165 lbs

5

Private

5:00 AM CrossFit

5 x 5 @ 165 lbs

5

Harris
Frank

5:00 AM CrossFit

5 x 5 @ 165 lbs

5

Jim
Bolen

5:30 PM CrossFit

5 x 5 @ 165 lbs

6

Aaron
Carver

4:30 PM CrossFit

5 x 5 @ 155 lbs

6

Adam
Doty

4:30 PM CrossFit

5 x 5 @ 155 lbs

6

Andrew
Bauer

4:30 PM CrossFit

5 x 5 @ 155 lbs

6

Jeff
Smith

4:30 PM CrossFit

5 x 5 @ 155 lbs

6

Mike
McCleery

4:30 PM CrossFit

5 x 5 @ 155 lbs

7

Jason
Jones

5:00 AM CrossFit

5 x 5 @ 145 lbs

7

Trey
Jenkins

5:00 AM CrossFit

5 x 5 @ 145 lbs

8

Austin
Ingram

5:30 PM CrossFit

5 x 5 @ 135 lbs

8

Dave
Lombardo

5:00 AM CrossFit

5 x 5 @ 135 lbs

8

Patrick
Dedoyard

4:30 PM CrossFit

5 x 5 @ 135 lbs

8

Ryan
Demmel

10:00 AM CrossFit

5 x 5 @ 135 lbs

9

David
Johnson

8:00 AM CrossFit

5 x 5 @ 115 lbs

10

Robert
Meredith Jr

10:00 AM CrossFit

5 x 5 @ 105 lbs

11

Tim
McCormick

Drive Thru

1 x 5 @ 185 lbs

95,95,135,135,185

Female Clients

1

Victoria
Duncan

5:30 PM CrossFit

5 x 5 @ 135 lbs

2

Allison
Elliott

5:00 AM CrossFit

5 x 5 @ 95 lbs

2

Brenda
Miller

8:00 AM CrossFit

5 x 5 @ 95 lbs

2

Rachel
Blackwell

10:00 AM CrossFit

5 x 5 @ 95 lbs

3

Jessyca
Doty

4:30 PM CrossFit

5 x 5 @ 90 lbs

3

Tracy
Jennings

6:00 AM CrossFit

5 x 5 @ 90 lbs

4

Jen
Thompson

4:30 PM CrossFit

5 x 5 @ 85 lbs

4

Saskia
Arnesen

10:00 AM CrossFit

5 x 5 @ 85 lbs

4

Tammy
Lewis

5:00 AM CrossFit

5 x 5 @ 85 lbs

95 last rd

4

Vanessa
Cordova

5:30 PM CrossFit

5 x 5 @ 85 lbs

5

Estela
Falla-Ross

6:00 AM CrossFit

5 x 5 @ 80 lbs

6

Liz
Bunker

4:30 PM CrossFit

5 x 5 @ 75 lbs

6

Lori
Adkins

5:00 AM CrossFit

5 x 5 @ 75 lbs

6

Sharon
Brooks

6:00 AM CrossFit

5 x 5 @ 75 lbs

7

Alison
Dickens

5:30 PM CrossFit

5 x 5 @ 70 lbs

7

Silvana
Scherer

5:30 PM CrossFit

5 x 5 @ 70 lbs

8

Lisa
Roiret

10:00 AM CrossFit

5 x 5 @ 65 lbs

8

Marcy
Butler

8:00 AM CrossFit

5 x 5 @ 65 lbs

8

Miki
Collins

5:30 PM CrossFit

5 x 5 @ 65 lbs

8

Olivia
Brown

5:30 PM CrossFit

5 x 5 @ 65 lbs

8

Staci
Hamilton

8:00 AM CrossFit

5 x 5 @ 65 lbs

9

Andrea
Bauer

8:00 AM CrossFit

6 x 5 @ 60 lbs

2x 30# dbs

9

Terry
VanHoy

6:00 AM CrossFit

5 x 5 @ 60 lbs

10

Aimee
Wolf

8:00 AM CrossFit

5 x 5 @ 55 lbs

11

Private

5:30 PM CrossFit

5 x 5 @ 50 lbs

11

Monica
hattaway

5:30 PM CrossFit

5 x 5 @ 50 lbs

12

Natalie
Cosson

6:00 AM CrossFit

5 x 5 @ 45 lbs

12

Yvonne
Peterson

4:30 PM CrossFit

5 x 5 @ 45 lbs

13

Susan
Snyder

5:30 PM CrossFit

5 x 5 @ 42 lbs

14

Dawn
Galante

8:00 AM CrossFit

2 x 3 @ 65 lbs