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Components

Back Squat

Metcon

Settings

Workout

Thursday

Warm-up

10 mins

Dynamic Warm-up

Weightlifting

25 mins

Back Squat (3, 3, 3, 3)

Back Squat

*Work to a heavy 3 rep
*Not maximal
*Mobility between sets

Metcon

Metcon (5 Rounds for reps)

5 sets
1:00 ME Row for calories
Rest as needed

*Each round for reps (calories)
*Time cap 20 mins

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Whiteboard:

Thursday, August 20, 2015

Male Clients

1

Chad
Harrell

6:00 AM CrossFit

1 x 3 @ 320 lbs

275,295,305,310

2

Frayne
Abernathy

6:00 AM CrossFit

1 x 3 @ 305 lbs

3

Andrew
Ross

5:00 PM CrossFit

1 x 3 @ 285 lbs

2 x 3 @ 285

4

Gary
Blount

11:00 AM CrossFit

4 x 3 @ 275 lbs

4

Travis
Stutts

6:00 PM CrossFit

1 x 3 @ 275 lbs

5

Rodney
Brown

9:00 AM CrossFit

1 x 3 @ 265 lbs

6

Ryan
Gehringer

7:00 PM CrossFit

4 x 3 @ 225 lbs

6

Young
Kim

7:00 PM CrossFit

4 x 3 @ 225 lbs

6

Justin
Flatt

6:00 PM CrossFit

1 x 3 @ 225 lbs

7

James
Gutin

9:00 AM CrossFit

1 x 3 @ 220 lbs

8

Jorge
Armenta

6:00 AM CrossFit

1 x 3 @ 215 lbs

8

Rek
Soh

9:00 AM CrossFit

1 x 3 @ 215 lbs

9

Jason
Cansler

5:00 PM CrossFit

2 x 3 @ 205 lbs

9

Luke
Swanson

11:00 AM CrossFit

1 x 3 @ 205 lbs

9

Nick
Buerger

6:00 PM CrossFit

1 x 3 @ 205 lbs

10

Jose
Aguayo

5:00 PM CrossFit

1 x 3 @ 195 lbs

11

Joowon
Jung

7:00 PM CrossFit

1 x 3 @ 175 lbs

11

Jung
Pak

7:00 PM CrossFit

1 x 3 @ 175 lbs

12

Josh
Acuff

6:00 AM CrossFit

4 x 3 @ 165 lbs

12

Private

6:00 AM CrossFit

2 x 3 @ 165 lbs

12

Greg
DiBell

5:00 PM CrossFit

1 x 3 @ 165 lbs

13

Dan
Carley

7:00 PM CrossFit

1 x 3 @ 145 lbs

15z 125,125

14

Andrew
Caldwell

7:00 PM CrossFit

2 x 5 @ 135 lbs

2x5 65, 1 1x5 85, 1x 5 105 6 total sets

14

Michael
Eannone

6:00 PM CrossFit

1 x 3 @ 135 lbs

Female Clients

1

Molly
McDonald

9:00 AM CrossFit

1 x 3 @ 175 lbs

2

Suzanne
Smith

5:00 PM CrossFit

1 x 3 @ 150 lbs

2x3@145

3

Michelle
Shuck

5:00 PM CrossFit

1 x 3 @ 140 lbs

115, 125, 130, 135

4

Cassie
Steck

9:00 AM CrossFit

4 x 3 @ 135 lbs

4

Laura
Kasubowski

6:00 PM CrossFit

1 x 3 @ 135 lbs

130, 130, 130

5

Janel
Monroe

5:00 PM CrossFit

1 x 3 @ 125 lbs

6

Lauren
Consiglio

9:00 AM CrossFit

5 x 3 @ 105 lbs

6

Gina
Schweizer

6:00 PM CrossFit

1 x 3 @ 105 lbs

7

Kelsey
McManus

6:00 PM CrossFit

1 x 3 @ 100 lbs

8

Jen
MacCarthy

6:00 AM CrossFit

3 x 3 @ 90 lbs

8

Lorraine
Aiken

5:00 PM CrossFit

1 x 3 @ 90 lbs

yaaaaaaas

9

Holli
Christ

6:00 AM CrossFit

1 x 3 @ 85 lbs

front squat

9

Rachel
Klahr

7:00 PM CrossFit

1 x 3 @ 85 lbs

10

Maria
Morgun

6:00 PM CrossFit

1 x 3 @ 75 lbs

4 sets of 3 @ 65lbs

11

Jen
Neurohr

7:00 PM CrossFit

3 x 3 @ 65 lbs

55, 65, 65, 65

11

Cara
Stutts

6:00 PM CrossFit

1 x 3 @ 65 lbs

12

Sabreena
Ahmed

7:00 PM CrossFit

5 x 3 @ 60 lbs

13

Ploy
Kewalin

7:00 PM CrossFit

4 x 3 @ 55 lbs