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Paused Back Squat

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Workout

Monday WOD

Paused Back Squat (Take 5 sets of 5 to work to heavy set of 5)

3 sec pause at bottom

Take 5 working sets to work up to a heavy set of 5 puase back squat for the day.

Pause right at parallel. After the 3 second pause, do not "bounce" out of the bottom. Squeeze your glutes and stand straight up.

After each working set, complete 20 sit ups as fast as possible.

Festivus Games Floater workout (Calories)

Festivus Games Floater

Complete 2 x 2:00 rounds of:

20 Wall balls 20/14#
Max calorie row in remaining time

**Score is total calories rowed, no rest between rounds.

**Workout is 4 minutes total.

***Run this workout in 2 heats and count for each other!

Scaled/ Masters 45+ =14/10# ball

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

Whiteboard:

Monday, March 02, 2020

Male Clients

1

Robert
Self

5:00 AM CrossFit

1 x 5 @ 305 lbs

1

Tom
Boyle

5:00 AM CrossFit

1 x 5 @ 305 lbs

2

Ben
Gray

4:30 PM CrossFit

1 x 5 @ 275 lbs

3

Donnie
Barbour

Drive Thru

1 x 5 @ 255 lbs

3

James gill ...
l

5:30 PM CrossFit

1 x 5 @ 255 lbs

135/185/205/225/245/255

4

Bryan
Bureau

4:30 PM CrossFit

1 x 5 @ 245 lbs

4

Chris
Bryant

5:30 PM CrossFit

1 x 5 @ 245 lbs

135-165-195-215-245

4

Private

4:30 PM CrossFit

1 x 5 @ 245 lbs

5

Harris
Frank

5:00 AM CrossFit

1 x 5 @ 225 lbs

5

Jim
Bolen

7:30 PM CrossFit

1 x 5 @ 225 lbs

5

Mike
Brown

5:00 AM CrossFit

1 x 5 @ 225 lbs

6

David
Munro

5:30 PM CrossFit

1 x 5 @ 215 lbs

7

Brent
Curtis

Drive Thru

1 x 5 @ 205 lbs

ran out of time for last set

7

Private

6:00 AM CrossFit

1 x 5 @ 205 lbs

7

Dale
Rinkenberger

6:00 AM CrossFit

1 x 5 @ 205 lbs

7

Edward
Popek

6:00 AM CrossFit

1 x 5 @ 205 lbs

7

Jason
Jones

5:30 PM CrossFit

1 x 5 @ 205 lbs

7

Jeff
Smith

8:00 AM CrossFit

1 x 5 @ 205 lbs

7

Paul
Miller

8:00 AM CrossFit

1 x 5 @ 205 lbs

8

Aaron
Carver

4:30 PM CrossFit

1 x 5 @ 195 lbs

9

Chris
Davis

10:00 AM CrossFit

1 x 5 @ 175 lbs

95,125,145,165,175

9

Mike
McCleery

5:30 PM CrossFit

1 x 5 @ 175 lbs

9

Ryan
Demmel

10:00 AM CrossFit

1 x 5 @ 175 lbs

10

Robin
Gautham Mu ...

7:30 PM CrossFit

1 x 5 @ 145 lbs

10

William
Bryan

5:30 PM CrossFit

1 x 5 @ 145 lbs

11

Jim
Hullett

5:00 AM CrossFit

1 x 5 @ 135 lbs

11

Mark
Demuth

8:00 AM CrossFit

1 x 5 @ 135 lbs

12

David
Johnson

8:00 AM CrossFit

1 x 5 @ 125 lbs

12

Johny
Mathur

Drive Thru

1 x 5 @ 125 lbs

13

Kris
Keropian

10:00 AM CrossFit

1 x 5 @ 115 lbs

13

Robert
Meredith Jr

10:00 AM CrossFit

1 x 5 @ 115 lbs

14

Mike
Witt

4:30 PM CrossFit

1 x 5 @ 95 lbs

Female Clients

1

Victoria
Duncan

4:30 PM CrossFit

1 x 5 @ 165 lbs

2

Kristen
Bell

Drive Thru

1 x 5 @ 135 lbs

3

Tammy
Lewis

5:00 AM CrossFit

2 x 5 @ 125 lbs

3

Amanda
Bogard

Drive Thru

1 x 5 @ 125 lbs

4

Brianna
Doty

4:30 PM CrossFit

1 x 5 @ 115 lbs

4

Michelle
Gillespie

8:00 AM CrossFit

1 x 5 @ 115 lbs

4

Monica
Dingler

10:00 AM CrossFit

1 x 5 @ 115 lbs

5

Lissy
Cowdery

5:30 PM CrossFit

1 x 5 @ 110 lbs

6

Andrea
Bauer

8:00 AM CrossFit

2 x 5 @ 105 lbs

Yoke bar

6

Jen
Thompson

6:00 AM CrossFit

1 x 5 @ 105 lbs

6

Monica
Lee

5:30 PM CrossFit

1 x 5 @ 105 lbs

6

Selena
Richter

Drive Thru

1 x 5 @ 105 lbs

6

Sharon
Brooks

6:00 AM CrossFit

1 x 5 @ 105 lbs

6

Staci
Hamilton

5:30 PM CrossFit

1 x 5 @ 105 lbs

7

Alex
Wright

5:30 PM CrossFit

1 x 5 @ 100 lbs

7

Angela
Ing

8:00 AM CrossFit

1 x 5 @ 100 lbs

7

Jessyca
Doty

4:30 PM CrossFit

1 x 5 @ 100 lbs

7

Kyra
Odum

5:30 PM CrossFit

1 x 5 @ 100 lbs

8

Amy
Linton

4:30 PM CrossFit

1 x 5 @ 95 lbs

8

Dawn
Galante

6:00 AM CrossFit

1 x 5 @ 95 lbs

8

Kelli
Bryan

5:30 PM CrossFit

1 x 5 @ 95 lbs

8

Kim
Hullett

4:30 PM CrossFit

1 x 5 @ 95 lbs

8

Linda
Wright

6:00 AM CrossFit

1 x 5 @ 95 lbs

9

Marcy
Butler

8:00 AM CrossFit

1 x 5 @ 90 lbs

9

Rachel
Blackwell

10:00 AM CrossFit

1 x 5 @ 90 lbs

9

Saskia
Arnesen

10:00 AM CrossFit

1 x 5 @ 90 lbs

10

America
Jones

7:30 PM CrossFit

1 x 5 @ 85 lbs

slowly coming back

10

Eva
Popek

6:00 AM CrossFit

1 x 5 @ 85 lbs

10

Jennifer
Yerges

4:30 PM CrossFit

1 x 5 @ 85 lbs

10

Julia
Hodge

6:00 AM CrossFit

1 x 5 @ 85 lbs

10

Olivia
Brown

5:30 PM CrossFit

1 x 5 @ 85 lbs

10

Rachel
Bard

4:30 PM CrossFit

1 x 5 @ 85 lbs

11

Yvonne
Peterson

4:30 PM CrossFit

5 x 5 @ 75 lbs

11

Kelly
Ulman

5:30 PM CrossFit

1 x 5 @ 75 lbs

11

Natalie
Cosson

5:30 PM CrossFit

1 x 5 @ 75 lbs

12

Kelley
Demuth

8:00 AM CrossFit

5 x 5 @ 65 lbs

13

Kim
Bolen

8:00 AM CrossFit

1 x 5 @ 62 lbs

14

Jaylyn
Carver

4:30 PM CrossFit

1 x 5 @ 55 lbs