•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+12 ALT STATIONARY LUNGES+20 SEC WALL-SIT+12 ALT STATIONARY LUNGES
4 x 8 Back Squat 4 x 8
*last set should be heavier than last week's last set
1/23/2023 - CrossFit - Metcon
•5 CLEAN AND JERKS (135/95)
•7 BURPEE BOX JUMPS (24/20) *NO HIP EXTENSION
@ MIN 0/3/6/9/12
12/9 CAL ROW
1/23/2023 - RSCF Comp - Weightlifting
12 MIN AMRAP
ASCENDING LADDER
•3 POWER CLEANS (205)
•6 CTB PULL-UPS
•30 DU
•6 POWER CLEANS
•9 CTB PULL-UPS
•60 DOUBLE UNDERS
•9 POWER CLEANS
•12 CTB PU
•90 DOUBLE UNDERS
KEEP INCREASING IN THE CORRECT PATTERN FOR 12 MINUTES
---REST 5 MINUTES---
9 MIN ASCENDING LADDER
•3 OHS (185)
•6 STRICT HSPU
•9 CAL SKI
•6 OHS
•9 STRICT HSPU
•12 CAL SKI
KEEP INCREASING IN THE CORRECT PATTERN FOR 9 MINUTES
---REST 3 MINUTES---
6 MINUTE MAX REP
•15 BURPEE RING MU BUY-IN (PERFORM AN EXTRA RING DIP ON EACH REP)
WITH TIME REMAINING
•MAX REP WALLBALL SHOTS (30)
AFTERNOON SESSION
•BACK SQUAT 3X5 @ 75% 3X3 @80% 3X2@85%
•FRONT SQUAT 3 REPS EVERY MIN X 8 @ 70%
•BULGARIAN SPLIT SQUATS 4X6 PER LEG (RPE ~6)
*increase weight by 10% from last week
•GLUTE BRIDGE 4X10 *BUILD TO A HEAVY
•YOLK CARRY x 4(100FT <-> 25 FT AT A TIME) @ 490#
•REVERSE HYPERS 4X8
Comments
Nicole Pascale 1 week, 6 days ago / Reply
1/23/2023 - CrossFit - Metcon: 5 + 11
Gil Camareno 2 weeks ago / Reply
1/23/2023 - CrossFit - Metcon: 7 + 2
Colin Finnegan 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 7 + 9
Justin Kozak 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 8 Rounds
Sarah Gumina 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 5 Rounds
Notes: 65#
Sarah Gumina 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 105 lbs
Lainey Eddlemon 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 6 + 2
Notes: 65#
Lainey Eddlemon 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 125 lbs
Javier Ramirez 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 5 Rounds
Javier Ramirez 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 220 lbs
Dwayne London 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 135 lbs
Kyle Daroca 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 4 + 1
Notes: 115#
Kyle Daroca 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 220 lbs
Julie Schneider 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 125 lbs
Julie Schneider 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 7 + 1
Notes: 65#
Austin Henrikson 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 8 + 3
Ashley Boyce 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 195 lbs
Cody Veteo 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 145 lbs
Sergi Lendinez 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 155 lbs
Chase Justilien 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 275 lbs
Gil Camareno 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 275 lbs
Val Baheth 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 205 lbs
Kerri Lee 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 9 Rounds
Brant Faircloth 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 6 + 2
Evan Venable 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 6 + 3
Rachael Pribulsky 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 6 + 1
Rachael Pribulsky 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 150 lbs
Angela Puckett 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 130 lbs
Rachael Pribulsky 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 150 lbs
Colin Finnegan 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 305 lbs
Conrad Brethold 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 215 lbs
Brant Faircloth 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 215 lbs
Allison Junca 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 130 lbs
Broc Kelleher 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 235 lbs
Evan Venable 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 205 lbs
Gabi Alford 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 160 lbs
Clayton Coon 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 225 lbs
Melissa Weinsz 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 205 lbs
Scott Johnson 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 245 lbs
Kerri Lee 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 195 lbs
Eunhan Cho 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 155 lbs
Jeff Nieves 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 185 lbs
Ben Sanders 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 185 lbs
irina shport 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 6 + 7
Danielle Miles 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 5 + 2
Danielle Miles 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 175 lbs
Emma Danos 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 5 Rounds
Emma Danos 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 140 lbs
Ashlyn Barclay 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 155 lbs
Ashlyn Barclay 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 6 Rounds
Ralph Sinno 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 4 Rounds
Andy Hatcher 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 5 + 5
Notes: 115#
Mitchell Worley 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 4 + 3
Andy Hatcher 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 175 lbs
Mitchell Worley 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 175 lbs
irina shport 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 135 lbs
Karla Campesi 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 4 + 2
Notes: 45#
maria freeman 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 4 + 19
Notes: 75#
Marqui Gilliland 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 4 + 8
Charley Chehardy 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 8 Rounds
Steven Venturi 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 8 + 6
Todd Sumrall 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 5 + 9
Drew Lyons 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 6 + 6
Notes: 115#
Connor Henry 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 6 + 5
Notes: 115#
Don Cazayoux 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 4 + 6
Notes: 115#
Andrea Doming 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 5 + 3
Notes: 55#
Cat Jacquet 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 4 + 6
Notes: 55#
Trisha Ourso 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 5 + 3
Notes: 55#
Beena Pfifer 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 5 + 3
Notes: 65#
Sean Pfifer 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 8 + 3
Kenny Landeche 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 5 + 8
Robby Crochet 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 8 + 6
Jett Bourgeois 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 5 + 5
Notes: 115#
Marqui Gilliland 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 105 lbs
maria freeman 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 125 lbs
Karla Campesi 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 75 lbs
Charley Chehardy 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 175 lbs
Todd Sumrall 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 300 lbs
Steven Venturi 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 255 lbs
Davis Heebe 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 225 lbs
Drew Lyons 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 195 lbs
Connor Henry 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 215 lbs
Charlie Mayeux 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 8 + 2
Justin Cifreo 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 5 + 7
Notes: 12 cal bike
Jonathan Arnold 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 6 + 2
Justin Cifreo 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 315 lbs
Cat Jacquet 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 115 lbs
Trisha Ourso 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 95 lbs
Beena Pfifer 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 135 lbs
Jonathan Arnold 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 325 lbs
Kenny Landeche 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 275 lbs
Charlie Mayeux 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 285 lbs
Sean Pfifer 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 260 lbs
Jett Bourgeois 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 155 lbs
Robby Crochet 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 250 lbs
Izzy Gremillion 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 75 lbs
Andrea Doming 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 100 lbs
Jamie Lehnert 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 120 lbs
Jamie Lehnert 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 120 lbs
Jamie Lehnert 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 5 Rounds
Ashleigh Gnat 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 6 + 5
Patrick Morris 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 4 + 5
Cesar Menk 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 3 + 1
Rhone Meche 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 4 + 10
Ben Haines 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 7 + 4
Chris Decuir 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 6 + 1
Chris Decuir 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 245 lbs
Patrick Morris 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 155 lbs
Ashleigh Gnat 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 170 lbs
Ben Haines 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 265 lbs
Rhone Meche 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 215 lbs
Cesar Menk 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 155 lbs
Courtney Debetaz 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 4 Rounds
Courtney Debetaz 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 195 lbs
ROSE CROWELL 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 5 + 5
Nancy Patout 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 5 + 11
Nancy Patout 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 90 lbs
Mary Green 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 115 lbs
Sydney Curtis 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 115 lbs
Olivia McClure 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 135 lbs
Olivia McClure 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 5 + 1
Audra Jones 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 125 lbs
Mary Green 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 4 + 10
Artie Fillastre 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 4 + 2
Artie Fillastre 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 150 lbs
Sarah Teague 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 6 + 2
Sarah Teague 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 120 lbs
Amy Pinero 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 5 Rounds
Amy Pinero 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 61.6 lbs
Sydney Curtis 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 3 + 7
Tony Ippolito 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 195 lbs
Tony Ippolito 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 5 + 1
ROSE CROWELL 2 weeks, 1 day ago / Reply
Back Squat 4 x 8: 115 lbs
Audrey Good 2 weeks, 1 day ago / Reply
1/23/2023 - CrossFit - Metcon: 5 Rounds
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Nicole Pascale 1 week, 6 days ago / Reply
1/23/2023 - CrossFit - Metcon: 5 + 11