THIS FRIDAY at 7pm - Please join us for our Beers, Boobs & Burpees event in support of Coach Rob's family. Details in the FB members group.

Join us for MELT this Saturday at 10:30!

A new barbell cycle is beginning June 30-August 4. Sundays 3-5p. To sign up, email barbell@crossfiteastorange.com with your shirt size!

REMINDER: If you plan to attend Open gym on MWF or Sunday, you MUST SIGN IN BY 12PM! If there is no one signed in by noon, there is no guarantee a coach will be there to open early.
3 Rounds:
10 Push-up to Down Dog
12 Banded Lat Pull Apart's (light band)
5 Barbell RDL’s + 5 Barbell Rows
5 x 15 Wide Grip Bent Over Barbell Rows

Score Type:: Total Weight

Wide Grip Bent Over Barbell Rows
(pronated/overhand grip)

5 Sets
Set 1: 15 Reps w/ 3 second negative
Set 2: 12 Reps w/ 3 second negative
Set 3: 10 Reps w/ 3 second negative
Set 4: 8 Reps w/ 3 second negative 
Set 5: 15 Reps, as heavy as possible

Build in weight each set, record last set of 15 reps
Focus on form, keeping back flat, controlling the weight!
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6/19/2019 - MetCon

Score Type:: Rounds and Reps

12:00 AMRAP

50 Double Unders (Scale: 75 Singles)
12 Burpees
9 *Unbroken* Hang Power Cleans (115/85)

*Hang Power Cleans must be unbroken*
-Scale weight as necessary
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Optional Accessory Work:

A. Strict Pull-ups
*Use bands as necessary*
*Add weight if possible*

5 Sets 
Set 1: 12 Reps w/ 3 second negative (banded)
Set 2: 10 Reps w/ 2 second negative (body-weight or lighter band tension)
Sets 3, 4 and 5: 8 Reps w/ 2 second negative (weighted if possible, body-weight, or least amount of band tension/assistance possible)

B. 150 Standing Banded Low Rows (https://www.youtube.com/watch?v=b_3uEbxIDD8)
-Set band at eye height, pull from high to low, use heavy band but should be able to get through at least 30 at a time
-Watch video and/or ask coach for help on set-up and form 


Comments

Robin Earle

Robin Earle 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 4 + 62

Andy Chacon

Andy Chacon 3 months, 3 weeks ago / Reply

Wide Grip Bent Over Barbell Rows: 115 lbs
Notes: Shoulder feeling a little off...

Andy Chacon

Andy Chacon 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 4 + 54

Chris O’Shea 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 4 + 38
Notes: Rx cleans 75 singles

Jany Diaz

Jany Diaz 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 4 + 77
Notes: 65#s and 75 singles. Body was not feeling the 85#s today 😏

Jany Diaz

Jany Diaz 3 months, 3 weeks ago / Reply

Wide Grip Bent Over Barbell Rows: 85 lbs
Notes: Started with just the barbell and increased all the way to 85#s for 5th rd

Josh Shashaty

Josh Shashaty 3 months, 3 weeks ago / Reply

Wide Grip Bent Over Barbell Rows: 115 lbs

Christopher Fernandez

Christopher Fernandez 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 3 + 93
Notes: Singles, 115# last set broken @ 6

Ashley O'Shea

Ashley O'Shea 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 4 + 84
Notes: 55#, singles 4 rounds plus 75 singles plus 9 burps

Ashley O'Shea

Ashley O'Shea 3 months, 3 weeks ago / Reply

Wide Grip Bent Over Barbell Rows: 75 lbs

Josh Shashaty

Josh Shashaty 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 4 + 50

Chris O’Shea 3 months, 3 weeks ago / Reply

Wide Grip Bent Over Barbell Rows: 115 lbs

Scott Ervin

Scott Ervin 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 5 + 56

Scott Ervin

Scott Ervin 3 months, 3 weeks ago / Reply

Wide Grip Bent Over Barbell Rows: 145 lbs

Ed Weakley

Ed Weakley 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 5 + 75
Notes: 75 singles Rx weight

Ashley Rivera

Ashley Rivera 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 5 + 50

Ed Weakley

Ed Weakley 3 months, 3 weeks ago / Reply

Wide Grip Bent Over Barbell Rows: 115 lbs
Notes: 65,75,85,95,115

Jessica Rivera

Jessica Rivera 3 months, 3 weeks ago / Reply

Wide Grip Bent Over Barbell Rows: 75 lbs

Jessica Rivera

Jessica Rivera 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 4 + 87

Charlotte Santillana 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 4 + 46

Anna Finnigan 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 3 + 81
Notes: f-burpees

Anna Finnigan 3 months, 3 weeks ago / Reply

Wide Grip Bent Over Barbell Rows: 55 lbs

Karen Tilmon

Karen Tilmon 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 3 + 81
Notes: single unders; 45lb bar - BUCK BURPEES

Karen Tilmon

Karen Tilmon 3 months, 3 weeks ago / Reply

Wide Grip Bent Over Barbell Rows: 55 lbs

Suzanne Defries

Suzanne Defries 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 4 + 64

Suzanne Defries

Suzanne Defries 3 months, 3 weeks ago / Reply

Wide Grip Bent Over Barbell Rows: 85 lbs

Shawnetha Russell

Shawnetha Russell 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 4 Rounds

Cody Defries

Cody Defries 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 5 + 53

Cody Defries

Cody Defries 3 months, 3 weeks ago / Reply

Wide Grip Bent Over Barbell Rows: 135 lbs

Kristen Lewandowski

Kristen Lewandowski 3 months, 3 weeks ago / Reply

Wide Grip Bent Over Barbell Rows: 65 lbs

Kristen Lewandowski

Kristen Lewandowski 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 3 + 81
Notes: #65 75 singes

Ari Virtanen

Ari Virtanen 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 4 + 59
Notes: 95lbs SU

Ari Virtanen

Ari Virtanen 3 months, 3 weeks ago / Reply

Wide Grip Bent Over Barbell Rows: 125 lbs

Jonathan Cox

Jonathan Cox 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 4 + 50

Lauren Doocy

Lauren Doocy 3 months, 3 weeks ago / Reply

Wide Grip Bent Over Barbell Rows: 65 lbs

Tony Acevedo

Tony Acevedo 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 4 + 55
Notes: 135 Barbell

Matthew MacDonald

Matthew MacDonald 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 4 + 3
Notes: Singles, step back burpees, 85# cleans

Matthew MacDonald

Matthew MacDonald 3 months, 3 weeks ago / Reply

Wide Grip Bent Over Barbell Rows: 95 lbs

Robbie Phillips

Robbie Phillips 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 4 + 42

Robbie Phillips

Robbie Phillips 3 months, 3 weeks ago / Reply

Wide Grip Bent Over Barbell Rows: 175 lbs

Emily Smith

Emily Smith 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 5 + 9

Emily Smith

Emily Smith 3 months, 3 weeks ago / Reply

Wide Grip Bent Over Barbell Rows: 65 lbs

Meegan Descheneaux 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 4 Rounds
Notes: 75 sgl, 55 lbs

Meegan Descheneaux 3 months, 3 weeks ago / Reply

Wide Grip Bent Over Barbell Rows: 95 lbs

Vanessa Calkins

Vanessa Calkins 3 months, 3 weeks ago / Reply

Wide Grip Bent Over Barbell Rows: 70 lbs

Vanessa Calkins

Vanessa Calkins 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 4 + 79
Notes: 60# + singles

Diane Holbrook

Diane Holbrook 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 4 + 80
Notes: 75# singles

Daniela Sierra

Daniela Sierra 3 months, 3 weeks ago / Reply

Wide Grip Bent Over Barbell Rows: 70 lbs
Notes: 35; 55; 65;65;70

Diane Holbrook

Diane Holbrook 3 months, 3 weeks ago / Reply

Wide Grip Bent Over Barbell Rows: 115 lbs

Daniela Sierra

Daniela Sierra 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 3 + 83
Notes: Singles; 65# 🤢 oh man 😫

Brett Klutch

Brett Klutch 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 3 + 50

Shelby Kretchman

Shelby Kretchman 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 5 + 62
Notes: 65# Dubs. Watching Lauren cycle that Barbell so perfectly!!

Lauren Doocy

Lauren Doocy 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 4 + 53
Notes: Jailene made me

Juana Rodriguez

Juana Rodriguez 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 4 + 40
Notes: #85. Scaled singles

Juana Rodriguez

Juana Rodriguez 3 months, 3 weeks ago / Reply

Wide Grip Bent Over Barbell Rows: 75 lbs

Laura Flashman

Laura Flashman 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 4 + 60
Notes: 75#

Laura Flashman

Laura Flashman 3 months, 3 weeks ago / Reply

Wide Grip Bent Over Barbell Rows: 70 lbs

Kristen McCarthy 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 6 + 25
Notes: Singles 55#

Thomas (Tom) Harris

Thomas (Tom) Harris 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 4 + 84
Notes: 95# cleans, 75 single unders/set

Thomas (Tom) Harris

Thomas (Tom) Harris 3 months, 3 weeks ago / Reply

Wide Grip Bent Over Barbell Rows: 95 lbs
Notes: 95# on final set of 15

Kristen McCarthy 3 months, 3 weeks ago / Reply

Wide Grip Bent Over Barbell Rows: 75 lbs

Amy Maxson

Amy Maxson 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 3 + 61
Notes: DU/75#

Amy Maxson

Amy Maxson 3 months, 3 weeks ago / Reply

Wide Grip Bent Over Barbell Rows: 70 lbs

Alex Borell

Alex Borell 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 5 + 10
Notes: 95lb

Alex Borell

Alex Borell 3 months, 3 weeks ago / Reply

Wide Grip Bent Over Barbell Rows: 95 lbs

Christin Edwards

Christin Edwards 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 3 + 80
Notes: 45#, 75SU

Christin Edwards

Christin Edwards 3 months, 3 weeks ago / Reply

Wide Grip Bent Over Barbell Rows: 65 lbs

Ryan Gilreath

Ryan Gilreath 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 5 Rounds

Ryan Gilreath

Ryan Gilreath 3 months, 3 weeks ago / Reply

Wide Grip Bent Over Barbell Rows: 115 lbs

Timothy Brashear

Timothy Brashear 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 5 Rounds
Notes: su / 75#

Niran Townsend

Niran Townsend 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 4 + 69

Murii Hernandez

Murii Hernandez 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 3 Rounds
Notes: Sorry Scott for my tantrum! LOL

Murii Hernandez

Murii Hernandez 3 months, 3 weeks ago / Reply

Wide Grip Bent Over Barbell Rows: 95 lbs

David Bonilla

David Bonilla 3 months, 3 weeks ago / Reply

Wide Grip Bent Over Barbell Rows: 145 lbs

David Bonilla

David Bonilla 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 3 + 54

Andrea Balauat

Andrea Balauat 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 3 + 46
Notes: SU, 35# bar

Andrea Balauat

Andrea Balauat 3 months, 3 weeks ago / Reply

Wide Grip Bent Over Barbell Rows: 65 lbs
Notes: 34/45/55/55/65

Hon Ho

Hon Ho 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 3 + 12

Heather Lomax 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 4 Rounds
Notes: singles push ups 55lb

Heather Lomax 3 months, 3 weeks ago / Reply

Wide Grip Bent Over Barbell Rows: 65 lbs

Jose Espada

Jose Espada 3 months, 3 weeks ago / Reply

Wide Grip Bent Over Barbell Rows: 165 lbs

Jose Espada

Jose Espada 3 months, 3 weeks ago / Reply

6/19/2019 - MetCon: 4 + 15

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