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Components
Back Squat
Metcon
Metcon
Settings
Location
(All)
CrossFit PTC
Program
CrossFit Kids
Legends
'Lil Ninjas
Private Training
WOD
Date
Workout
Fun Monday Workout - CrossFit PTC
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:00 AM CrossFit
10:00 AM CrossFit
Drive Thru
4:30 PM CrossFit
5:30 PM CrossFit
7:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
50 (23/27)
Workout
Fun Monday Workout
Back Squat (Work to tough set of 10 back squat for the day.)
Back Squat
Target 60-65% of max back squat. Complete warm up sets of 5-6 reps, then 3 sets of 10 adding each set. Save about 10-15# in the tank.
Metcon (Time)
5 rounds for time of:
20 wall balls 20/14#
10 toes to bar
Metcon (AMRAP - Reps)
Cash out:
3 x 15 second Max Effort Bike sprints. Rest 1-2 minutes between sets. Score total calories.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 01, 2019
Male Clients
1
Private
4:30 PM CrossFit
1 x 10 @ 255 lbs
1
Rich
Marino
4:30 PM CrossFit
1 x 10 @ 255 lbs
1
Robert
Self
5:00 AM CrossFit
1 x 10 @ 255 lbs
1
Tom
Boyle
5:00 AM CrossFit
1 x 10 @ 255 lbs
2
Brandon
Henry
5:00 AM CrossFit
1 x 10 @ 225 lbs
3
Jason
Brown
10:00 AM CrossFit
1 x 10 @ 205 lbs
4
Clint
VanHoy
4:30 PM CrossFit
1 x 10 @ 185 lbs
4
Private
5:00 AM CrossFit
1 x 10 @ 185 lbs
4
Harris
Frank
5:00 AM CrossFit
1 x 10 @ 185 lbs
5
Mike
Anderson
6:00 AM CrossFit
3 x 10 @ 180 lbs
6
Dennis
Shelton
4:30 PM CrossFit
1 x 10 @ 165 lbs
6
Jeff
Austin
8:00 AM CrossFit
1 x 10 @ 165 lbs
7
Chris
Davis
10:00 AM CrossFit
1 x 10 @ 155 lbs
135, 145, 155
7
Larry
Glozier
5:00 AM CrossFit
1 x 10 @ 155 lbs
7
Mason
Brown
5:30 PM CrossFit
1 x 10 @ 155 lbs
7
Tim
Gaddis
10:00 AM CrossFit
1 x 10 @ 155 lbs
8
Robert
Meredith Jr
10:00 AM CrossFit
1 x 10 @ 145 lbs
9
Ben
Reid
5:30 PM CrossFit
1 x 10 @ 135 lbs
9
Logan
Griffith
5:30 PM CrossFit
1 x 10 @ 135 lbs
9
Ruben
Villa
5:00 AM CrossFit
1 x 10 @ 135 lbs
10
Ethan
Humphrey
7:30 PM CrossFit
1 x 10 @ 125 lbs
10
Robin
Gautham Mu ...
7:30 PM CrossFit
1 x 10 @ 125 lbs
11
Mike
Collins
5:30 PM CrossFit
1 x 10 @ 115 lbs
Female Clients
1
Carla
Henriet
5:00 AM CrossFit
1 x 10 @ 165 lbs
1
Victoria
Duncan
5:00 AM CrossFit
1 x 10 @ 165 lbs
2
Lissy
Cowdery
4:30 PM CrossFit
1 x 10 @ 115 lbs
3
Rebecca
Shoppy
4:30 PM CrossFit
1 x 10 @ 105 lbs
4
Michelle
Vaughn
8:00 AM CrossFit
1 x 10 @ 100 lbs
5
Kiyoka
Yahaba
7:30 PM CrossFit
1 x 10 @ 95 lbs
5
Monica
Dingler
10:00 AM CrossFit
1 x 10 @ 95 lbs
6
Estela
Falla-Ross
6:00 AM CrossFit
1 x 10 @ 90 lbs
6
Sharon
Brooks
6:00 AM CrossFit
1 x 10 @ 90 lbs
6
Staci
Hamilton
5:30 PM CrossFit
1 x 10 @ 90 lbs
7
Emily
Thaxton
8:00 AM CrossFit
1 x 10 @ 85 lbs
light due to back
7
Holly
Roberts
5:30 PM CrossFit
1 x 10 @ 85 lbs
7
Jennifer
Yerges
4:30 PM CrossFit
1 x 10 @ 85 lbs
7
Kristen
Odum
5:30 PM CrossFit
1 x 10 @ 85 lbs
7
Kyra
Odum
5:30 PM CrossFit
1 x 10 @ 85 lbs
7
Marcy
Butler
8:00 AM CrossFit
1 x 10 @ 85 lbs
7
Michelle
Gillespie
8:00 AM CrossFit
1 x 10 @ 85 lbs
8
Jesseca
Rodriguez
10:00 AM CrossFit
1 x 10 @ 80 lbs
8
Melisa
Raney
10:00 AM CrossFit
1 x 10 @ 80 lbs
9
Amy
Linton
10:00 AM CrossFit
1 x 10 @ 75 lbs
9
Hannah
Parker
6:00 AM CrossFit
1 x 10 @ 75 lbs
9
Kelly
Ulman
5:30 PM CrossFit
1 x 10 @ 75 lbs
9
Kerry
Welch
10:00 AM CrossFit
1 x 10 @ 75 lbs
9
Liz
Bunker
6:00 AM CrossFit
1 x 10 @ 75 lbs
10
Vanessa
Cordova
7:30 PM CrossFit
3 x 10 @ 65 lbs
11
Jennifer
Vermilyea
10:00 AM CrossFit
1 x 10 @ 60 lbs
12
Brenda
Andrews
8:00 AM CrossFit
1 x 10 @ 35 lbs
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