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Back Squat

Back Squat

Killer B's

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Workout

5/14/18

Who wants to do yoga on the roof for free and then happy hour to follow. May 31st. Limited spots. Register ASAP https://www.google.com/amp/s/www.eventbrite.com/e/yoga-on-the-terrace-tickets-45691184563/amp

Weightlifting

Back Squat

Back Squat

10 Reps @ 76%
8 Reps @ 81%
6 Reps @ 85%
4 Reps @ 89%
2 Reps @ 94%
Rest 2-3 minutes between sets.

Back Squat

Back Squat

10 Reps @ 76%
8 Reps @ 81%
6 Reps @ 85%
4 Reps @ 89%
2 Reps @ 94%
Rest 2-3 minutes between sets.

Metcon

Killer B's (4 Rounds for reps)

ADV RX
AMRAP 3:
18 Burpee Box Jumps (24/20)
18 Overhead Squats (75/55)
Max Calorie Row

rest 3 minutes

AMRAP 3:
15 Burpee Box Jumps (24/20)
15 Overhead Squats (95/65)
Max Calorie Row

rest 3 minutes

AMRAP 3:
12 Burpee Box Jumps (24/20)
12 Overhead Squats (115/80)
Max Calorie Row

rest 3 minutes

AMRAP 3:
9 Burpee Box Jumps (24/20)
9 Overhead Squats (135/95)
Max Calorie Row

RX Weights
18 Overhead Squats (55/35)
15 Overhead Squats (65/45)
12 Overhead Squats (75/55)
9 Overhead Squats (95/65)

Score is Calories on the rower

Welcome to the World Dylan James. Congrats to Katie and Jim!

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

Whiteboard:

Monday, May 14, 2018

Male Clients

1

Private

5:30 AM CrossFit

1 x 2 @ 325 lbs

2

Kyle
Baker

4:00 PM CrossFit

1 x 2 @ 305 lbs

3

Todd
Mehrmann

4:00 PM CrossFit

1 x 2 @ 285 lbs

4

Alto
Shambles

8:30AM CrossFit Class

1 x 2 @ 275 lbs

4

Hap
Clayton

8:30AM CrossFit Class

1 x 2 @ 275 lbs

4

Stephen
Kent

9:30 AM CrossFit

1 x 2 @ 275 lbs

5

Erich
Cloninger

4:00 PM CrossFit

1 x 2 @ 245 lbs

5

Derrick
Ledford

5:30 PM CrossFit

1 x 2 @ 245 lbs

6

Josh
Roberts

5:30 PM CrossFit

1 x 2 @ 235 lbs

6

Patrick
Mizzell

8:30AM CrossFit Class

1 x 2 @ 235 lbs

7

Bob
Swadley

6:30 AM CrossFit

1 x 2 @ 225 lbs

7

Brent
Miller

8:30AM CrossFit Class

1 x 2 @ 225 lbs

7

Darius
Nouri

8:30AM CrossFit Class

1 x 2 @ 225 lbs

7

Johnny
Quilla

12:00 PM CrossFit

1 x 2 @ 225 lbs

7

Justin
Lincoln

5:30 AM CrossFit

1 x 2 @ 225 lbs

7

Ken
Buckstad

5:30 AM CrossFit

1 x 2 @ 225 lbs

Failed at 245

8

Eric
Olinger

12:00 PM CrossFit

1 x 2 @ 215 lbs

9

Daniel
Leatherman

5:30 AM CrossFit

1 x 2 @ 205 lbs

9

King of
Verdict Ridge

9:30 AM CrossFit

1 x 2 @ 205 lbs

9

Scotty
In Route

8:30AM CrossFit Class

1 x 2 @ 205 lbs

10

David
Fero

12:00 PM CrossFit

1 x 2 @ 195 lbs

11

Jason
Blackwell

9:30 AM CrossFit

1 x 2 @ 190 lbs

12

Danny
Eckard

6:30 AM CrossFit

1 x 2 @ 185 lbs

weak

13

Bernard
Tripp

6:30 AM CrossFit

1 x 2 @ 165 lbs

14

Brady
Swadley

4:00 PM CrossFit

1 x 2 @ 130 lbs

15

Ryan
Walsh

4:00 PM CrossFit

1 x 2 @ 35 lbs

16

Dane
Sonnenberg

6:30 PM CrossFit

1 x 1 @ 325 lbs

16

Jay
Parkhurst

6:30 PM CrossFit

1 x 1 @ 215 lbs

Female Clients

1

Cambell
Vander Haar

4:00 PM CrossFit

1 x 2 @ 225 lbs

2

Alyson
Knight

6:30 PM CrossFit

1 x 2 @ 215 lbs

3

Jill
Olinger

12:00 PM CrossFit

1 x 4 @ 197 lbs

4

Brittany
Buckstad

8:30AM CrossFit Class

1 x 2 @ 190 lbs

4

Jennifer
Eckard

9:30 AM CrossFit

1 x 2 @ 190 lbs

5

Myra
Harmon

8:30AM CrossFit Class

1 x 2 @ 180 lbs

6

Emma
Fitzsimmons

5:30 PM CrossFit

1 x 2 @ 165 lbs

6

Katie
Powell

5:30 PM CrossFit

1 x 2 @ 165 lbs

7

Kate
Conrad

6:30 PM CrossFit

1 x 2 @ 160 lbs

8

Maddy
Fero

5:30 AM CrossFit

1 x 2 @ 145 lbs

9

Susan
Sterling

5:30 AM CrossFit

1 x 2 @ 130 lbs

10

Alyson
Denis

5:30 PM CrossFit

1 x 2 @ 125 lbs

10

Lauran
Stump

4:00 PM CrossFit

1 x 2 @ 125 lbs

10

Stacey
Nance

5:30 PM CrossFit

1 x 2 @ 125 lbs

11

Maggie
Gaspar

4:00 PM CrossFit

1 x 2 @ 120 lbs

12

Teeter
Miller

5:30 PM CrossFit

1 x 2 @ 115 lbs

13

Lisa
Hummel

6:30 AM CrossFit

1 x 2 @ 105 lbs

on box

14

Adrianne
Glezen

12:00 PM CrossFit

1 x 2 @ 95 lbs

15

Karsen
Queen

5:30 PM CrossFit

1 x 2 @ 90 lbs

16

Emily
Wagner

5:30 PM CrossFit

1 x 2 @ 75 lbs

16

geta
logofatu

5:30 PM CrossFit

1 x 2 @ 75 lbs

16

Shelly
Walsh

4:00 PM CrossFit

1 x 2 @ 75 lbs

17

laurie
laine

9:30 AM CrossFit

1 x 2 @ 70 lbs

18

Pam
Floberg

6:30 PM CrossFit

1 x 2 @ 65 lbs

back down to 55#

19

linda
wavro

8:30AM CrossFit Class

1 x 18 @ 10 lbs

20

Cambell
Vander Haar

5:30 PM CrossFit

1 x 1 @ 155 lbs