MELT this Saturday at 8:30am! This will be pre workout melt and injury prevention, not recovery!
1 x 3 Overhead Squats

Score Type:: Total Weight

15:00 to work up to Moderate Weight
3 rep Overhead Squat

**BURN OPTION**
Practice technique with PVC or trainer bar OR
Death by Jump Squats holding 10lb plate out front (adding 2 every minute) 
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4/11/2019 - MetCon

Score Type:: Total Time

3 rounds
5x Strict Handstand Push-Ups (Sc: seated strict DB press)
10x Overhead squats (95#/65#)
15x Knees to elbows
400m Run
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4/11/2019 - "Burn" MetCon

Score Type:: Total Time

3 rounds
5x Hand Release Push-ups
10x Goblet Squats (53/35)
15x Knees to elbows
400m Run
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Comments

Andrew Hasel

Andrew Hasel 1 week, 1 day ago / Reply

4/11/2019 - MetCon: 14:01
Notes: I think 75. But then again I can’t count! 2 pad hspu

Sally Velez

Sally Velez 1 week, 2 days ago / Reply

4/11/2019 - MetCon: 15:50
Notes: 55lbs ohs, 20lbs dB

Yaya Breaw

Yaya Breaw 1 week, 2 days ago / Reply

4/11/2019 - MetCon: 12:40
Notes: 20# DB, 55# OHS

Ian Nangle

Ian Nangle 1 week, 2 days ago / Reply

4/11/2019 - MetCon: 11:10
Notes: 2 ab mats, #75

Ian Nangle

Ian Nangle 1 week, 2 days ago / Reply

Overhead Squats: 95 lbs

Yaya Breaw

Yaya Breaw 1 week, 2 days ago / Reply

Overhead Squats: 75 lbs

Fabian Figueroa

Fabian Figueroa 1 week, 2 days ago / Reply

4/11/2019 - MetCon: 12:57

Dennis Seda

Dennis Seda 1 week, 2 days ago / Reply

4/11/2019 - MetCon: 12:59
Notes: 20 lb. dumbbells 45 lb. bar

Dennis Seda

Dennis Seda 1 week, 2 days ago / Reply

Overhead Squats: 80 lbs

Rebecca Wolfe

Rebecca Wolfe 1 week, 2 days ago / Reply

4/11/2019 - MetCon: 14:30

Josh Shashaty

Josh Shashaty 1 week, 2 days ago / Reply

4/11/2019 - MetCon: 9:55

Christin Edwards

Christin Edwards 1 week, 2 days ago / Reply

4/11/2019 - MetCon: 15:09

Tyler Redding

Tyler Redding 1 week, 2 days ago / Reply

4/11/2019 - MetCon: 10:06
Notes: 50lb db press

Carlos Anglero 1 week, 2 days ago / Reply

4/11/2019 - MetCon: 13:39

Jill Liberaski

Jill Liberaski 1 week, 2 days ago / Reply

4/11/2019 - MetCon: 12:32
Notes: pvc 12lb

Lisa Otero

Lisa Otero 1 week, 2 days ago / Reply

4/11/2019 - MetCon: 11:30
Notes: Major scaled due to quad strain Seated DB press 45# OS Hanging knee raises

Ed Weakley

Ed Weakley 1 week, 2 days ago / Reply

4/11/2019 - MetCon: 11:18
Notes: strict HSPU w 2 mats 115 lbs Knee raises

Ed Weakley

Ed Weakley 1 week, 2 days ago / Reply

Overhead Squats: 125 lbs

Robin Earle

Robin Earle 1 week, 2 days ago / Reply

Overhead Squats: 110 lbs

Erick Feiling

Erick Feiling 1 week, 2 days ago / Reply

Overhead Squats: 135 lbs

Erick Feiling

Erick Feiling 1 week, 2 days ago / Reply

4/11/2019 - MetCon: 15:58
Notes: 2 ab mats

Ashley Bingaman 1 week, 2 days ago / Reply

Overhead Squats: 135 lbs

Lauren Doocy

Lauren Doocy 1 week, 2 days ago / Reply

4/11/2019 - MetCon: 13:52
Notes: 2 ab mats

Lauren Doocy

Lauren Doocy 1 week, 2 days ago / Reply

Overhead Squats: 90 lbs

Mary Covington

Mary Covington 1 week, 2 days ago / Reply

Overhead Squats: 95 lbs
Notes: 2 @ 100

Lindsay Kamm

Lindsay Kamm 1 week, 2 days ago / Reply

4/11/2019 - MetCon: 13:09
Notes: 2 ab mats HSPU

Lindsay Kamm

Lindsay Kamm 1 week, 2 days ago / Reply

Overhead Squats: 100 lbs

Jared Townsend 1 week, 2 days ago / Reply

4/11/2019 - MetCon: 14:34
Notes: 2 ab mats

Sagar Karandikar

Sagar Karandikar 1 week, 2 days ago / Reply

Overhead Squats: 125 lbs
Notes: 125

Jared Townsend 1 week, 2 days ago / Reply

Overhead Squats: 175 lbs
Notes: OXX 185

Sagar Karandikar

Sagar Karandikar 1 week, 2 days ago / Reply

4/11/2019 - MetCon: 16:43
Notes: 5 hspu, 95#, 600m row

Mary Covington

Mary Covington 1 week, 2 days ago / Reply

4/11/2019 - MetCon: 14:38
Notes: dumbell pushpress, 55# ohs, v ups.

Ana Howard

Ana Howard 1 week, 2 days ago / Reply

Overhead Squats: 85 lbs

Timothy Desmarais

Timothy Desmarais 1 week, 2 days ago / Reply

4/11/2019 - MetCon: 13:38

Timothy Desmarais

Timothy Desmarais 1 week, 2 days ago / Reply

Overhead Squats: 215 lbs

Kristen Lewandowski

Kristen Lewandowski 1 week, 2 days ago / Reply

04/11/2019 - Kristen Lewandowski: 13:05
Notes: 6 rds

Doug Bingaman

Doug Bingaman 1 week, 2 days ago / Reply

4/11/2019 - MetCon: 11:09
Notes: Vacation ended 🤢

Doug Bingaman

Doug Bingaman 1 week, 2 days ago / Reply

Overhead Squats: 205 lbs

Shelby Kretchman

Shelby Kretchman 1 week, 3 days ago / Reply

Overhead Squats: 105 lbs

Shelby Kretchman

Shelby Kretchman 1 week, 3 days ago / Reply

4/11/2019 - MetCon: 11:30
Notes: 2 mat HSPU

Rikki Eloian

Rikki Eloian 1 week, 3 days ago / Reply

4/11/2019 - MetCon: 15:00
Notes: DB #20 bar #35/#45

Isabella Eloian

Isabella Eloian 1 week, 3 days ago / Reply

4/11/2019 - MetCon: 17:00
Notes: #45

Emily Smith

Emily Smith 1 week, 3 days ago / Reply

4/11/2019 - MetCon: 10:39
Notes: 2 mats - worked on negative

Emily Smith

Emily Smith 1 week, 3 days ago / Reply

Overhead Squats: 105 lbs

Veronica Hoover

Veronica Hoover 1 week, 3 days ago / Reply

4/11/2019 - MetCon: 11:16

Veronica Hoover

Veronica Hoover 1 week, 3 days ago / Reply

Overhead Squats: 125 lbs

Nandy Reyes

Nandy Reyes 1 week, 3 days ago / Reply

4/11/2019 - MetCon: 10:45

Nandy Reyes

Nandy Reyes 1 week, 3 days ago / Reply

Overhead Squats: 135 lbs

Jailene Caraballo

Jailene Caraballo 1 week, 3 days ago / Reply

4/11/2019 - MetCon: 11:13
Notes: seated db press, rx ohs

Jailene Caraballo

Jailene Caraballo 1 week, 3 days ago / Reply

Overhead Squats: 110 lbs

Matthew MacDonald

Matthew MacDonald 1 week, 3 days ago / Reply

4/11/2019 - MetCon: 16:50
Notes: 75# OHS, Full HKR, 1 ab mat on first 2 rounds of HSPU, 2 ab mats on last round of HSPU

Daniela Sierra

Daniela Sierra 1 week, 3 days ago / Reply

4/11/2019 - MetCon: 11:41
Notes: 15#DB; 45#OHS; leg raises (dang shoulder)

Daniela Sierra

Daniela Sierra 1 week, 3 days ago / Reply

Overhead Squats: 70 lbs

Maria Lira

Maria Lira 1 week, 3 days ago / Reply

Overhead Squats: 110 lbs
Notes: From floor

Matthew MacDonald

Matthew MacDonald 1 week, 3 days ago / Reply

Overhead Squats: 105 lbs

Ashley Rivera

Ashley Rivera 1 week, 3 days ago / Reply

4/11/2019 - MetCon: 11:29

Ashley Rivera

Ashley Rivera 1 week, 3 days ago / Reply

Overhead Squats: 145 lbs

Jose Laureano

Jose Laureano 1 week, 3 days ago / Reply

4/11/2019 - MetCon: 12:25
Notes: 75#

Jose Laureano

Jose Laureano 1 week, 3 days ago / Reply

Overhead Squats: 125 lbs

Billy Wygle

Billy Wygle 1 week, 3 days ago / Reply

Overhead Squats: 165 lbs

Jennifer Brumer 1 week, 3 days ago / Reply

4/11/2019 - MetCon: 13:45

Jennifer Brumer 1 week, 3 days ago / Reply

Overhead Squats: 75 lbs

Thomas (Tom) Harris

Thomas (Tom) Harris 1 week, 3 days ago / Reply

4/11/2019 - MetCon: 12:48
Notes: 2 abmats for HSPU. Go for 1 next time

Thomas (Tom) Harris

Thomas (Tom) Harris 1 week, 3 days ago / Reply

Overhead Squats: 105 lbs
Notes: go for longer warmup and 115 next time

Michelle Bower

Michelle Bower 1 week, 3 days ago / Reply

4/11/2019 - MetCon: 13:20
Notes: HSPU w / 2 mats, all else RX

Michelle Bower

Michelle Bower 1 week, 3 days ago / Reply

Overhead Squats: 105 lbs

Laura Flashman

Laura Flashman 1 week, 3 days ago / Reply

Overhead Squats: 105 lbs

Johann Nieto

Johann Nieto 1 week, 3 days ago / Reply

4/11/2019 - MetCon: 12:52
Notes: 1 mat strict, everything else rx

Johann Nieto

Johann Nieto 1 week, 3 days ago / Reply

Overhead Squats: 175 lbs

Adonis Willis 1 week, 3 days ago / Reply

4/11/2019 - "Burn" MetCon: 15:04

Telethia Willis 1 week, 3 days ago / Reply

4/11/2019 - "Burn" MetCon: 13:46

Justin Custer

Justin Custer 1 week, 3 days ago / Reply

4/11/2019 - "Burn" MetCon: 14:46
Notes: knee raises

Justin Custer

Justin Custer 1 week, 3 days ago / Reply

Overhead Squats: 80 lbs

Laura Flashman

Laura Flashman 1 week, 3 days ago / Reply

4/11/2019 - MetCon: 13:45

Anita Van Allen 1 week, 3 days ago / Reply

Overhead Squats: 35 lbs

Mark Dickie 1 week, 3 days ago / Reply

4/11/2019 - MetCon: 11:29
Notes: hanging knee raises

Brett Klutch

Brett Klutch 1 week, 3 days ago / Reply

Overhead Squats: 145 lbs

Danilsa Andujar 1 week, 3 days ago / Reply

4/11/2019 - MetCon: 13:20
Notes: HSPU with 2 mats

Danilsa Andujar 1 week, 3 days ago / Reply

Overhead Squats: 105 lbs

David Bonilla

David Bonilla 1 week, 3 days ago / Reply

4/11/2019 - MetCon: 11:20

Murii Hernandez

Murii Hernandez 1 week, 3 days ago / Reply

4/11/2019 - MetCon: 13:39
Notes: 20# DB / 65#

Murii Hernandez

Murii Hernandez 1 week, 3 days ago / Reply

Overhead Squats: 165 lbs

Niran Townsend

Niran Townsend 1 week, 3 days ago / Reply

Overhead Squats: 115 lbs

Melissa Bonilla

Melissa Bonilla 1 week, 3 days ago / Reply

4/11/2019 - MetCon: 14:10
Notes: L sit, 45#

Billy Wygle

Billy Wygle 1 week, 3 days ago / Reply

4/11/2019 - MetCon: 10:08

Jose Espada

Jose Espada 1 week, 3 days ago / Reply

4/11/2019 - MetCon: 10:33

Jose Espada

Jose Espada 1 week, 3 days ago / Reply

Overhead Squats: 135 lbs

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