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Paused Front Squat
BLUE SKY
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Location
(All)
CrossFit Glendora
Program
Boot Camp
CFG Strength
WOD
Date
Workout
WOD - CrossFit Glendora
Class
(All)
5:00 AM WOD
7:00 AM WOD
9:00 AM WOD
11:30 AM WOD
WOD: 4:00 PM
5:00 PM WOD
6:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (10/7)
Workout
WOD
QOD
"Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence." -Helen Keller
Optimism is much more than "positive thinking."
It's having the faith to believe things will work out for the best while facing the worst.
It's holding on to hope in the face of fear; continuing on in confidence despite failure, disappointment, or uncertainty.
Envision the best today....
Warm-up
500m Light Row
2 Rounds:
10 Wall Squats
10 Push Ups
Then:
:20 Front Rack Stretches
:20 Wrist Stretches
:20 Pigeon Pose each side
:20 Handstand Hold
Barbell Warm-Up (2 Rounds):
5 Elbow Rotations each side
5 Strict Press
5 Hang Power Cleans
5 Front Squats
Paused Front Squat (3 x 3 )
Paused Front Squat
@ 68-70% of 1 RM Front Squat.
Pause for a full two seconds in the hole.
Metcon
BLUE SKY (Time)
For Time (20 min cap):
RX:
120 Single Unders
50 Sit Ups
40 Push Ups
30 Pull Ups
20 Front Squats (95/65)
10 Shoulder to Overhead (95/65)
RX+:
60 Double Unders
40 GHD Sit Ups
30 HSPU's
20 Ring Muscle-Ups
20 Front Squats (135/95)
10 Shoulder to Overhead (135/95)
Mobility
Barbell Quad Smash, Plantar Smash, Shoulder Smash
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 30, 2018
Male Clients
1
Allen
Cutler
6:00 PM WOD
3 x 3 @ 205 lbs
1
Kevin
Higgins
11:30 AM WOD
3 x 3 @ 205 lbs
2
Steve
McD
9:00 AM WOD
3 x 3 @ 185 lbs
3
Jeff
Wann
5:00 AM WOD
3 x 3 @ 175 lbs
4
Mike
Conyers
5:00 AM WOD
3 x 3 @ 165 lbs
4
Stephen
Rybacki
9:00 AM WOD
3 x 3 @ 165 lbs
5
Marc
Bauer
5:00 AM WOD
3 x 3 @ 155 lbs
6
Bryan
Richards
5:00 AM WOD
3 x 3 @ 135 lbs
7
Jaime
Vivar
5:00 AM WOD
3 x 3 @ 115 lbs
8
Aaron
Newton
5:00 AM WOD
3 x 3 @ 95 lbs
Female Clients
1
Carla
Vivar
WOD: 4:00 PM
3 x 3 @ 115 lbs
85/95/115
2
Mary
Brus
5:00 AM WOD
3 x 3 @ 100 lbs
3
Alissa
Sinning
9:00 AM WOD
3 x 3 @ 95 lbs
3
Bianca
Marquez
7:00 AM WOD
3 x 3 @ 95 lbs
2 x 85 1 x 95
4
Kariann
Bernstein
5:00 PM WOD
3 x 3 @ 85 lbs
5
Ariana
Huerta
9:00 AM WOD
3 x 3 @ 65 lbs
Hang power clean
5
Private
5:00 AM WOD
3 x 3 @ 65 lbs
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