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Back Squat

Metcon

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Workout

Thin Air

Today's key word is pacing. 40 air squats is an easy number to breathe with and keep a steady pace, so make quick work of the situps and bike/row/run and get right back on those air squats to breathe. This workout shouldn't take more than 15-18 minutes, so if you know you won't complete in under that time, consider scaling the rounds, or the amount of reps for each movement.

Weightlifting

Back Squat (5-5-5)

Back Squat

Option 1: Increase load each set for a new 5-rep max attempt.
Option 2: Use the same load for each set.

Metcon

Metcon (Time)

4 Rounds For Time:
40 Air Squats
30 Situps
    (Choose one)
         15/10 calorie Bike
         15/10 calorie Row
         200 meter Run

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

Whiteboard:

Monday, August 13, 2018

Male Clients

1

Alma
Kartchner

9:00 AM Open Gym

1 x 5 @ 365 lbs

315-340-365

2

Michael
Robinson

6:00 AM CrossFit

1 x 5 @ 355 lbs

3

Christopher
Harriman

4:30 PM CrossFit

1 x 5 @ 345 lbs

4

Chris
Balsiger

4:30 PM CrossFit

1 x 5 @ 315 lbs

4

Nich
Thompson

9:00 AM Open Gym

1 x 5 @ 315 lbs

5

Brent
Buenger

9:00 AM Open Gym

1 x 5 @ 275 lbs

Sore AF

5

Colin
Fabry

9:00 AM Open Gym

1 x 5 @ 275 lbs

255-275-295F

6

Bill
Olson

6:30 PM Crossfit

1 x 5 @ 255 lbs

6

Philip
Johnston

4:30 PM CrossFit

1 x 5 @ 255 lbs

7

Benjamin
Green

5:30 PM CrossFit

3 x 5 @ 225 lbs

7

Aaron
Roberts

3:30 PM Crossfit

1 x 5 @ 225 lbs

7

Cody
Gress

6:30 PM Crossfit

1 x 5 @ 225 lbs

option 2

7

Dan
Meyer

6:30 PM Crossfit

1 x 5 @ 225 lbs

135, 155, 185, 205, 225

7

Scott
Jackson

6:00 AM CrossFit

1 x 5 @ 225 lbs

8

Dennis
Florence

6:00 AM CrossFit

1 x 5 @ 215 lbs

9

Charles
King

8:00 AM CrossFit

1 x 5 @ 210 lbs

10

Patrick
Madden

4:30 PM CrossFit

3 x 5 @ 205 lbs

11

Private

3:30 PM Crossfit

1 x 5 @ 200 lbs

12

Daren
Layton

6:00 AM CrossFit

1 x 5 @ 185 lbs

195(4)

12

Private

4:30 PM CrossFit

1 x 5 @ 185 lbs

12

Scott
Cnockaert

6:30 PM Crossfit

1 x 5 @ 185 lbs

95-115-135-185

13

Alexander
Zamora

4:30 PM CrossFit

1 x 5 @ 175 lbs

14

Eric
Johnson

6:00 AM CrossFit

1 x 5 @ 165 lbs

155

14

Joel
Pierce

6:00 AM CrossFit

1 x 5 @ 165 lbs

15

Larry
Barbeau

6:30 PM Crossfit

3 x 5 @ 135 lbs

15

Jacob
Polanco

4:30 PM CrossFit

1 x 5 @ 135 lbs

16

Tony
Ortega

6:30 PM Crossfit

1 x 5 @ 115 lbs

Female Clients

1

Amanda
Nye

3:30 PM Crossfit

1 x 5 @ 235 lbs

2

Irish
Coussens

3:30 PM Crossfit

1 x 5 @ 195 lbs

125-175

2

Jennifer
Schleicher

9:00 AM Open Gym

1 x 5 @ 195 lbs

3

Megan
Barbeau

6:30 PM Crossfit

1 x 5 @ 180 lbs

155-175-180

4

Private

9:00 AM Open Gym

1 x 5 @ 165 lbs

4

Madison
Shepherd

3:30 PM Crossfit

1 x 5 @ 165 lbs

75% ALL RNDS

5

Crystal
Gress

6:30 PM Crossfit

1 x 5 @ 155 lbs

5

Kaitlyn
Fabry

9:00 AM Open Gym

1 x 5 @ 155 lbs

5

Kristen
Long

12 PM CrossFit

1 x 5 @ 155 lbs

175 x 3

6

Ali
Florence

6:00 AM CrossFit

1 x 5 @ 145 lbs

7

Jenna
Steele

5:30 PM CrossFit

3 x 5 @ 135 lbs

7

Nancy
Fairbanks

4:30 PM CrossFit

1 x 5 @ 135 lbs

7

Tara
Ogden

8:00 AM CrossFit

1 x 5 @ 135 lbs

8

Abigail
Harris

6:30 PM Crossfit

3 x 5 @ 125 lbs

115/125/120

8

Julia
Johnston

4:30 PM CrossFit

1 x 5 @ 125 lbs

115-120-125

8

Niki
Robinson

8:00 AM CrossFit

1 x 5 @ 125 lbs

8

Rachel
Brown

5:30 PM CrossFit

1 x 5 @ 125 lbs

115-120-125

9

Cindy
Layton

8:00 AM CrossFit

1 x 5 @ 120 lbs

9

Tawn
Johnston

4:30 PM CrossFit

1 x 5 @ 120 lbs

110-115-120

10

Allison
Hervey

4:30 PM CrossFit

1 x 5 @ 115 lbs

10

Anastacia
Wagner

4:30 PM CrossFit

1 x 5 @ 115 lbs

10

Leah
Mein

4:30 PM CrossFit

1 x 5 @ 115 lbs

10

Linda
Feehs

3:30 PM Crossfit

1 x 5 @ 115 lbs

10

Marian
Squires

12 PM CrossFit

1 x 5 @ 115 lbs

11

Erin
Johnson

6:00 AM CrossFit

1 x 5 @ 110 lbs

11

Jean
Beaulieu

9:00 AM Open Gym

1 x 5 @ 110 lbs

100-105-110

11

Maryssa
Fairbanks

1:00 PM Open Gym

1 x 5 @ 110 lbs

100-105-110

12

Kate
Racoma

5:30 PM CrossFit

3 x 5 @ 105 lbs

85;95;105

12

Jen
Padilla

5:30 PM CrossFit

1 x 5 @ 105 lbs

12

Jennifer
Wheeler Bu ...

6:00 AM CrossFit

1 x 5 @ 105 lbs

13

Andrea
Fabry

12 PM CrossFit

1 x 5 @ 100 lbs

14

Erika
Gomez

6:00 AM CrossFit

1 x 5 @ 95 lbs

14

Vanessa
Stier

5:30 PM CrossFit

1 x 5 @ 95 lbs

15

Jennifer
Justesen

1:00 PM Open Gym

1 x 10 @ 92 lbs

(Kylee)

16

Christine
Ralston

9:00 AM Open Gym

1 x 5 @ 90 lbs

17

Cynthia
Kartchner

8:00 AM CrossFit

1 x 5 @ 85 lbs

17

Judy
Meyer

6:30 PM Crossfit

1 x 5 @ 85 lbs

17

Robin
Newell

4:30 PM CrossFit

1 x 5 @ 85 lbs

17

Wendi
Eaton

3:30 PM Crossfit

1 x 5 @ 85 lbs

18

Anna
Brimmer

3:30 PM Crossfit

1 x 5 @ 75 lbs

19

Samie
Garcia

5:30 PM CrossFit

3 x 5 @ 65 lbs

19

Kim
Cardenas

6:30 PM Crossfit

1 x 5 @ 65 lbs

19

Marissa
Biggs

4:30 PM CrossFit

1 x 5 @ 65 lbs

20

Private

9:00 AM Open Gym

3 x 5 @ 55 lbs