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Back Squat

Nancy

Settings

Workout

4/18/16

Weightlifting

Back Squat (1x5, 3x3 climbing then 1xMR)

Back Squat

50%x5, 65%x3, 75%x3, 80%x3 then 85% max reps

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Metcon

Metcon (No Measure)

EMOMx10:
Odd: 10 Kipping HSPU
Even: 20 Wall Balls, 20/14

Extra Stamina Conditioning work only if you want and only if there is time.

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

Whiteboard:

Monday, April 18, 2016

Male Clients

1

Brandon
Hedrick

5:30 AM CrossFit

1 x 1 @ 365 lbs

Tight back today.... Didn't have it

2

Derrick
Ledford

4:00 PM CrossFit

1 x 8 @ 345 lbs

205,265,305,325,345

3

Derek
Halford

8:30AM CrossFit Class

1 x 7 @ 335 lbs

3

Patrick
Mizzell

8:30AM CrossFit Class

1 x 3 @ 335 lbs

4

Neil
Glezen

8:30AM CrossFit Class

1 x 3 @ 315 lbs

5

Erich
Cloninger

6:30 PM CrossFit

1 x 6 @ 300 lbs

5

Colby
Wollak

5:30 PM CrossFit

1 x 5 @ 300 lbs

6

Charles
Famulari

4:00 PM CrossFit

1 x 4 @ 295 lbs

7

Darius
Nouri

8:30AM CrossFit Class

1 x 1 @ 285 lbs

8

Eric
Olinger

12:00 PM CrossFit

1 x 8 @ 260 lbs

85%

9

Jason
Leach

12:00 PM CrossFit

1 x 2 @ 255 lbs

back

10

Max
McClure

6:30 PM CrossFit

1 x 12 @ 245 lbs

10

Donald
Stewart

4:00 PM CrossFit

1 x 11 @ 245 lbs

(145, 185, 215, 225) x 3, 245

11

Bill
Knight

6:30 PM CrossFit

1 x 7 @ 235 lbs

11

Brad
May

6:30 PM CrossFit

1 x 5 @ 235 lbs

11

Josh
Roberts

6:30 PM CrossFit

1 x 5 @ 235 lbs

12

Lanny
Natoli

5:30 PM CrossFit

1 x 6 @ 225 lbs

12

Jordan
Propst

4:00 PM CrossFit

1 x 5 @ 225 lbs

13

Bryan
Rogers

5:30 PM CrossFit

1 x 4 @ 215 lbs

14

Trent
Hovis

5:30 PM CrossFit

1 x 5 @ 205 lbs

15

Zack
DeBerry

5:30 AM CrossFit

1 x 11 @ 195 lbs

15

Robert
Johnson

5:30 PM CrossFit

1 x 8 @ 195 lbs

16

Brent
Miller

8:30AM CrossFit Class

5 x 5 @ 185 lbs

16

Tom
Collins

5:30 PM CrossFit

1 x 8 @ 185 lbs

16

Daniel
Leatherman

5:30 AM CrossFit

1 x 6 @ 185 lbs

17

Big Mike
Famulari

5:30 PM CrossFit

1 x 4 @ 140 lbs

Big Mike is back

18

Tommy
Grey

6:30 AM CrossFit

1 x 17 @ 105 lbs

19

Stephen
Kent

5:30 AM CrossFit

1 x 5 @ 95 lbs

20

Rhett
Reiser

4:00 PM CrossFit

1 x 15 @ 85 lbs

20

Johnny
Babitz

4:00 PM CrossFit

1 x 10 @ 85 lbs

20

Ty
Callaway

4:00 PM CrossFit

1 x 10 @ 85 lbs

Female Clients

1

Cambell
Vander Haar

4:00 PM CrossFit

1 x 9 @ 235 lbs

maybe had a couple more

2

Alyson
Knight

6:30 PM CrossFit

1 x 5 @ 215 lbs

3

Myra
Harmon

8:30AM CrossFit Class

1 x 3 @ 171 lbs

4

Leslie
Auton

5:30 PM CrossFit

1 x 5 @ 170 lbs

65-70% of max -- Taking it easy after comp and 2 softball games t...

4

Private

12:00 PM CrossFit

1 x 4 @ 170 lbs

5

Katie
Powell

5:30 PM CrossFit

1 x 11 @ 145 lbs

6

Miranda
Morales

8:30AM CrossFit Class

1 x 9 @ 135 lbs

7

Amanda
Vander Haar

4:00 PM CrossFit

1 x 5 @ 130 lbs

8

Charlotte
Thielen

9:30 AM CrossFit

1 x 3 @ 126 lbs

9

Stacey
Nance

6:30 PM CrossFit

1 x 1 @ 125 lbs

sore

10

Nikki
Stewart

4:00 PM CrossFit

1 x 10 @ 115 lbs

10

Krissy
Jones

8:30AM CrossFit Class

1 x 3 @ 115 lbs

80% working on getting lower

11

Karina
Collins

5:30 PM CrossFit

1 x 5 @ 110 lbs

85%

12

Lindsey
Burton

8:30AM CrossFit Class

1 x 7 @ 105 lbs

12

Shannon
Fichter

5:30 AM CrossFit

1 x 7 @ 105 lbs

12

Paxton
Cribb

8:30AM CrossFit Class

1 x 5 @ 105 lbs

13

Lauran
Stump

6:30 PM CrossFit

1 x 2 @ 100 lbs

14

Starr
Boler

9:30 AM CrossFit

1 x 10 @ 95 lbs

14

Hillary
Ledford

12:00 PM CrossFit

1 x 6 @ 95 lbs

14

Private

12:00 PM CrossFit

1 x 6 @ 95 lbs

14

Christy
Johnson

12:00 PM CrossFit

1 x 4 @ 95 lbs

15

Taunia
K

9:30 AM CrossFit

1 x 12 @ 85 lbs

15

Kendra
Caruso

5:30 AM CrossFit

1 x 3 @ 85 lbs

16

Kim
Long

4:00 PM CrossFit

1 x 5 @ 45 lbs