•20 YARD LATERAL LUNGE STRETCH
•45 SECONDS COUCH STRETCH EACH SIDE
•10 HURDLER HIP OPENERS PER SIDE
•40 YD BANDED LATERAL SHUFFLE
•20 SEC WALL-SIT+15 AIR SQUATS+20 SEC WALL-SIT+15 AIR SQUATS (AS A GROUP)
3 x 8 BACK SQUAT 3X8
THEN
3 WORKING SETS OF 8
*INCREASE IN WEIGHT ACROSS SETS
*FINAL SET SHOULD NOT BE AN 8 REP MAX, KEEP ~90% RPE (RATE OF PERCEIVED EXERTION)
1/16/2023 - CrossFit - Metcon
•30 BURPEES
•550 M RUN
•20 POWER CLEANS (135/95)
•550 M RUN
•10 THRUSTERS (135/95)
1/16/2023 - RSCF Comp - Weightlifting
3 ROUNDS
•20 CAL SKI
•8 BAR MU
•20 GHDSU
---REST 3 MIN---
3 ROUNDS
•20 CAL ASSAULT BIKE
•100 FT HS WALK (25 FT <-> X 2)
•50 FT OH WALKING LUNGE (50 X 2)
---REST 3 MIN---
3 ROUNDS
•20 CAL ROW
•8 RING MU
•20 BOX JUMP OVERS (24/20) (STEP DOWN OFF TOP OF BOX, THIS WAS THE OPEN STANDARD LAST YEAR)
AFTERNOON SESSION
•BACK SQUAT 3X5 @ 70% 3X3 @75% 3X2@80%
•FRONT SQUAT 3 REPS EVERY MIN X 8 @ 65%
•BULGARIAN SPLIT SQUATS 4X6 PER LEG (RPE ~6)
•GLUTE BRIDGE 4X10 *BUILD TO A HEAVY
•YOLK CARRY (100FT <-> 25 FT AT A TIME) @ 460#
•REVERSE HYPERS 4X8
Comments
Rachel Engelsman 1 month, 2 weeks ago / Reply
BACK SQUAT 3X8: 145 lbs
Notes: Hard af lol
Eric Lhymn 1 month, 2 weeks ago / Reply
1/16/2023 - RSCF Comp - Weightlifting:
Notes: worked to 315 x2 building
Cole Lehnert 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 185 lbs
Cole Lehnert 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 15:25
Notes: 115lb
Jamie Lehnert 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 17:55
Kelsey Roberts 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 15:33
Angela Puckett 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 14:56
Notes: 85#
Rachael Pribulsky 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 16:40
Nicole Pascale 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 16:45
Allison Junca 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 15:25
Lauren Hensley 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 16:31
Evan Venable 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 16:10
Nathan Lord 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 16:14
Austin Henrikson 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 12:46
Colin Finnegan 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 11:38
Brant Faircloth 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 14:13
Andrew Chicoine 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 16:27
Robb Campbell 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 16:04
Conrad Brethold 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 12:50
Angela Puckett 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 125 lbs
Rachael Pribulsky 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 140 lbs
Kara Pitre 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 175 lbs
Nicole Pascale 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 155 lbs
Allison Junca 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 120 lbs
Lauren Hensley 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 120 lbs
Evan Venable 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 185 lbs
Nathan Lord 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 175 lbs
Austin Henrikson 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 297 lbs
Colin Finnegan 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 280 lbs
Brant Faircloth 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 205 lbs
Andrew Chicoine 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 225 lbs
Robb Campbell 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 185 lbs
Conrad Brethold 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 205 lbs
irina shport 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 15:08
Jonathan Arnold 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 15:21
Zachary DeRouen 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 13:28
Jonathan Arnold 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 295 lbs
irina shport 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 125 lbs
Zachary DeRouen 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 185 lbs
Cal Madere 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 17:52
Notes: 95#
Bryan Lambert 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 19:08
Lorena Peñuela Cantor 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 17:55
Notes: 55#
Christopher Mojica 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 18:06
Notes: 115#
Ben Sanders 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 16:43
Notes: 115#
Eunhan Cho 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 13:47
Kaiti Hoover 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 11:10
Notes: 75#
Eunhan Cho 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 155 lbs
Bryan Lambert 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 275 lbs
Lorena Peñuela Cantor 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 65 lbs
Kaiti Hoover 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 135 lbs
Christopher Mojica 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 205 lbs
Ben Sanders 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 205 lbs
Eric Schroeder 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 175 lbs
Cal Madere 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 185 lbs
Justin Cifreo 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 14:48
Justin Cifreo 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 295 lbs
maria freeman 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 15:09
Drew Lyons 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 15:12
Benjamin Bradford 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 14:18
Val Baheth 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 14:25
Davis Heebe 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 14:54
Sean Pfifer 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 11:09
Charlie Mayeux 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 11:49
Charlie Mayeux 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 245 lbs
Sean Pfifer 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 255 lbs
Val Baheth 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 205 lbs
Drew Lyons 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 185 lbs
Benjamin Bradford 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 185 lbs
maria freeman 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 115 lbs
Davis Heebe 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 135 lbs
Todd Sumrall 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 15:36:00
Connor Henry 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 12:06
Connor Henry 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 205 lbs
Mimi Tompkins 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 14:14
Trisha Ourso 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 14:30
Danielle Miles 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 15:20
Kaci McCarstle 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 14:00
Madison Kotara 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 15:06
Cat Jacquet 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 18:58
Andrea Doming 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 16:54
Charley Chehardy 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 12:53
Ashlyn Barclay 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 15:55
Todd Sumrall 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 15:48
Robby Crochet 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 12:01
Jett Bourgeois 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 13:59
Kaci McCarstle 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 195 lbs
Trisha Ourso 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 100 lbs
Andrea Doming 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 95 lbs
Danielle Miles 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 165 lbs
Cat Jacquet 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 105 lbs
Ashlyn Barclay 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 155 lbs
Charley Chehardy 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 160 lbs
Todd Sumrall 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 275 lbs
Jett Bourgeois 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 155 lbs
Robby Crochet 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 245 lbs
Madison Kotara 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 100 lbs
Artie Fillastre 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 187.5 lbs
Nancy Patout 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 15:21
Sarah Teague 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 15:56
Ashleigh Gnat 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 13:53
Patrick Morris 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 15:37
Cesar Menk 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 15:48
Patrick Earley 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 15:10
Chris Decuir 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 12:54
Ashleigh Gnat 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 175 lbs
Sarah Teague 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 120 lbs
Nancy Patout 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 85 lbs
Patrick Morris 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 185 lbs
Chris Decuir 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 245 lbs
Cesar Menk 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 135 lbs
Patrick Earley 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 155 lbs
Audra Jones 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 16:45
Melissa Weinsz 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 12:09
Notes: bike erg (hip flexor issues)
Mary Green 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 18:45
Charli Chavez 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 12:57
Alice Brown 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 19:26
Notes: 20 zero count burpee, 10 power cleans (65); 5 thrusters
Tony Ippolito 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 15:35
Notes: bike erg, 95#
Austyn Hodge 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 12:13
Courtney Debetaz 2 months, 1 week ago / Reply
1/16/2023 - CrossFit - Metcon: 17:23
Notes: 115
Melissa Weinsz 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 200 lbs
Austyn Hodge 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 205 lbs
Alice Brown 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 115 lbs
Mary Green 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 115 lbs
Audra Jones 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 115 lbs
Tony Ippolito 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 195 lbs
Courtney Debetaz 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 195 lbs
Charli Chavez 2 months, 1 week ago / Reply
BACK SQUAT 3X8: 47 lbs
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Rachel Engelsman 1 month, 2 weeks ago / Reply
1/16/2023 - CrossFit - Metcon: 14:47
Notes: 55lbs sun rowing