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Components

Back Squat

Metcon

Settings

Workout

CF - 4/15/22

A:

3 sets
10 lunges
:30 bike at 70% effort
5 Squats (1st rd 50%, 2nd rd 60%, 3rd round 70%)

B: Back Squat (10x3 @78-80 ; rest :90)

C: Metcon (Time)

GPP & Competitor
5 sets:
10 thruster @95/65
Rest :30
10 bench @135/95
Rest :30
10 deadlift @225/155
Rest :90

score is total time w/ rest

D: Metcon (No Measure)

Bonus fitness / skill-core

3 sets
20 ghdsu
5 ring muscle up
Rest :60

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

Whiteboard:

Friday, April 15, 2022

Male Clients

1

Geoff
Cottrill

5:00 AM CrossFit

10 x 3 @ 365 lbs

2

Bradd
Hughes

11:30 AM CrossFit

10 x 3 @ 335 lbs

3

Tyler
Parker

7:00am CrossFit

10 x 3 @ 315 lbs

315x6/330x4

4

Brian
Quigley

4:00 PM CrossFit

10 x 3 @ 275 lbs

4

Justin
Schot

11:30 AM CrossFit

10 x 3 @ 275 lbs

5

Preston
Dial

6:00 AM CrossFit

10 x 3 @ 245 lbs

6

Chris
Williams

5:00 AM CrossFit

10 x 3 @ 225 lbs

6

Voncha
Reddy

7:00am CrossFit

10 x 3 @ 225 lbs

7

Alex
Adkins

5:00 AM CrossFit

10 x 3 @ 0 lbs

225

7

David
Lewis

11:30 AM CrossFit

8 x 3 @ 275 lbs

Female Clients

1

Colette
SavageJones

5:00 AM CrossFit

10 x 3 @ 195 lbs

2

Laura Lynn
Williams

11:30 AM CrossFit

10 x 3 @ 190 lbs

3

Jessica
Dodd

5:00 PM CrossFit

10 x 3 @ 160 lbs

4

Tori
Tesmer

5:00 AM CrossFit

10 x 3 @ 145 lbs

5

Audrey
Mitchell

7:00am CrossFit

10 x 3 @ 135 lbs

6

Morgan
Webb

4:00 PM CrossFit

10 x 3 @ 125 lbs

7

Catherine
Yancy

5:00 PM CrossFit

10 x 3 @ 115 lbs

8

Melinda
Henderson

6:00 AM CrossFit

10 x 3 @ 75 lbs

9

Taylor Marie
Reid

11:30 AM CrossFit

8 x 3 @ 145 lbs