Happy Birthday Diane Holbrook!!!

Join us for MELT this Saturday at 10:30!
2:00 Row/Bike/Ski or 400 Meter Run
20 Leg Swings Forward and Back (10/side)
20 Leg Swings Side to Side (10/side)
10 Prone Cobra Press-ups w/ 3 second hold
10 Push-up to Down Dog w/ 3 second hold
10 Alt. Quad Stretch
10 Alt. Knee to Chest
10 Alt. Cossack Squats (slow)
10 Alt. Samson Lunges
10 Alt. Spiderman Lunges

Banded Walks:
Forward walk down, reverse walk back
Lateral Walk down and back 2x    
15 Good Mornings
15 Air Squats
5 x 12 Back Squat Anarchy Version 2

Score Type:: Total Weight

Back Squats
5 Sets (25:00 to complete)

Set 1: 15 Reps (light)
Set 2: 12 Reps w/ 3 second negative (down) and 3 second concentric (up)
Set 3: 3 Half reps from bottom into 3 full reps, 3 times through
Set 4: 3 Half reps from bottom into 3 full reps, 3 times through
Set 5: 12 Heavy FULL reps, directly into 15 HALF reps, directly into 20 HALF reps
-drop weight ~40% for set of 15 and ~30% for set of 20
(ex. 225 for 12 full reps, 135 for 15 half reps, 95 for 20 half reps)

Increase weight each set, record heavy set of 12 reps 
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Annie

Score Type:: Total Time

"Annie"

For Time:
50-40-30-20-10
Double Unders
Sit-ups

Sc: Singles (75-60-45-30-15)
OR
Scale DU reps to 30-25-20-15-10

12:00 CAP 
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Optional Accessory Work

A. Barbell Split Squats 
    -4 Sets of 30 Reps (15/leg)
    -Increase weight each set  

B. Seated Calf Raises
    -150 Total Reps, break every 20-30 reps
    -Perform seated, toes elevated on 45 lb. plate
    -Rest weight plates on lap for added resistance 

Comments

Nandy Reyes

Nandy Reyes 1 month, 1 week ago / Reply

Annie: 9:30
Notes: 🐢

Nandy Reyes

Nandy Reyes 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 185 lbs

Jaelyn Phillips

Jaelyn Phillips 1 month, 1 week ago / Reply

Annie: 7:56
Notes: single unders

Jaelyn Phillips

Jaelyn Phillips 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 70 lbs

Michelle Phillips 1 month, 1 week ago / Reply

Annie: 8:38

Michelle Phillips 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 70 lbs

Ed Weakley

Ed Weakley 1 month, 1 week ago / Reply

Annie: 7:15
Notes: Singles

Ed Weakley

Ed Weakley 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 135 lbs
Notes: 75,95,105,115,135(105,75)

Tony Fernandez

Tony Fernandez 1 month, 1 week ago / Reply

Annie: 8:09

Sally Velez

Sally Velez 1 month, 1 week ago / Reply

Annie: 9:52
Notes: Single Under

Sally Velez

Sally Velez 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 100 lbs

Andy Chacon

Andy Chacon 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 205 lbs
Notes: 135,165,185,195,205-->135-->95

Andy Chacon

Andy Chacon 1 month, 1 week ago / Reply

Annie: 8:48

Christian Lira

Christian Lira 1 month, 1 week ago / Reply

Annie: 8:46

Johann Nieto

Johann Nieto 1 month, 1 week ago / Reply

Annie: 6:59

Johann Nieto

Johann Nieto 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 165 lbs

Lauren Doocy

Lauren Doocy 1 month, 1 week ago / Reply

Annie: 7:08
Notes: Unbroken but I’m so slooooowwww at dubs

Lauren Doocy

Lauren Doocy 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 115 lbs

Connor Pawson 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 105 lbs

Shawnetha Russell

Shawnetha Russell 1 month, 1 week ago / Reply

Annie: 10:20

Shawnetha Russell

Shawnetha Russell 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 105 lbs

Charlotte Santillana 1 month, 1 week ago / Reply

Annie: 6:36

Charlotte Santillana 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 85 lbs

Nick Malmberg 1 month, 1 week ago / Reply

Annie: 11:35

Gregory Chester 1 month, 1 week ago / Reply

Annie: 8:20
Notes: reduced dubs, 9-35 w? 50 DUs

Gregory Chester 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 145 lbs

Marcy Malmberg

Marcy Malmberg 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 75 lbs

Marcy Malmberg

Marcy Malmberg 1 month, 1 week ago / Reply

Annie: 8:27
Notes: single unders

Andrea Balauat

Andrea Balauat 1 month, 1 week ago / Reply

Annie: 12:00
Notes: 75/60/45/30/15 & 50/40/30/20/10 Completed 3 rounds plus 30 SU

Andrea Balauat

Andrea Balauat 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 75 lbs

Christin Edwards

Christin Edwards 1 month, 1 week ago / Reply

Annie: 10:14
Notes: single unders

Christin Edwards

Christin Edwards 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 55 lbs

Urbanette Marks

Urbanette Marks 1 month, 1 week ago / Reply

Annie: 8:09
Notes: Single unders

Chris O’Shea 1 month, 1 week ago / Reply

Annie: 9:49
Notes: singles

Chris O’Shea 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 145 lbs

Jonathan Cox

Jonathan Cox 1 month, 1 week ago / Reply

Annie: 7:01

Jill Liberaski

Jill Liberaski 1 month, 1 week ago / Reply

Annie: 8:11
Notes: SU dubs just would not happen.

Jill Liberaski

Jill Liberaski 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 75 lbs

Lisa Otero

Lisa Otero 1 month, 1 week ago / Reply

Annie: 7:10
Notes: SU

Lisa Otero

Lisa Otero 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 125 lbs

Karen Tilmon

Karen Tilmon 1 month, 1 week ago / Reply

Annie: 8:39
Notes: single unders

Karen Tilmon

Karen Tilmon 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 75 lbs

Erick Feiling

Erick Feiling 1 month, 1 week ago / Reply

Annie: 12:00
Notes: 3rd Round 12 Sit-ups in

Mason Adams

Mason Adams 1 month, 1 week ago / Reply

Annie: 11:01

Mason Adams

Mason Adams 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 95 lbs

Alex Borell

Alex Borell 1 month, 1 week ago / Reply

Annie: 6:30

Robbie Phillips

Robbie Phillips 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 205 lbs
Notes: 135,155,175,185,205 15-135,20-95

Tony Acevedo

Tony Acevedo 1 month, 1 week ago / Reply

Annie: 7:44

Sean Wooten

Sean Wooten 1 month, 1 week ago / Reply

Annie: 11:15
Notes: Single Unders

Sean Wooten

Sean Wooten 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 95 lbs

Megan Adams

Megan Adams 1 month, 1 week ago / Reply

Annie: 8:57

Megan Adams

Megan Adams 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 105 lbs

Rob Santillana 1 month, 1 week ago / Reply

Annie: 7:15

Kimberly MacDonald

Kimberly MacDonald 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 85 lbs
Notes: last set- 85, 55, 45

Kimberly MacDonald

Kimberly MacDonald 1 month, 1 week ago / Reply

Annie: 7:30

Suzanne Defries

Suzanne Defries 1 month, 1 week ago / Reply

Annie: 6:07
Notes: crunches

Suzanne Defries

Suzanne Defries 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 95 lbs
Notes: easing back into it after being out sick for a week

Doug Bingaman

Doug Bingaman 1 month, 1 week ago / Reply

Annie: 6:54
Notes: Stupid shoelaces

Cody Defries

Cody Defries 1 month, 1 week ago / Reply

Annie: 5:55

Cody Defries

Cody Defries 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 205 lbs
Notes: 12 full reps only

David Bonilla

David Bonilla 1 month, 1 week ago / Reply

Annie: 7:14
Notes: PR 40 DU unbroken second round!!!

Robin Earle

Robin Earle 1 month, 1 week ago / Reply

Annie: 6:21

Vanessa Calkins

Vanessa Calkins 1 month, 1 week ago / Reply

Annie: 8:16

Gavin Hodge

Gavin Hodge 1 month, 1 week ago / Reply

Annie: 10:00
Notes: SU

Gavin Hodge

Gavin Hodge 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 85 lbs
Notes: im back!

Vanessa Calkins

Vanessa Calkins 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 70 lbs
Notes: Didn’t finish; got to 2nd set of half reps. Stayed light today - first day back after stomach bug.

Daniela Sierra

Daniela Sierra 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 85 lbs
Notes: w/my bigSEED

Daniela Sierra

Daniela Sierra 1 month, 1 week ago / Reply

Annie: 6:57
Notes: su

Lindsay Kamm

Lindsay Kamm 1 month, 1 week ago / Reply

Annie: 8:10

Emily Smith

Emily Smith 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 95 lbs

Diane Holbrook

Diane Holbrook 1 month, 1 week ago / Reply

Annie: 6:40
Notes: singles

Diane Holbrook

Diane Holbrook 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 95 lbs

Emily Smith

Emily Smith 1 month, 1 week ago / Reply

Annie: 6:49
Notes: 1 second PR!!

Scott Ervin

Scott Ervin 1 month, 1 week ago / Reply

Annie: 7:25
Notes: straight up not havin a good time

Scott Ervin

Scott Ervin 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 205 lbs
Notes: 135/155/165/175/205 (135x15/95x20)

Jennifer Brumer 1 month, 1 week ago / Reply

Annie: 10:01
Notes: 2 to 1 singles

Mark Dickie 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 95 lbs

Mark Dickie 1 month, 1 week ago / Reply

Annie: 10:43
Notes: 75-60-45-30-15 singles

Kristen McCarthy 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 85 lbs

Kristen McCarthy 1 month, 1 week ago / Reply

Annie: 8:44

Thomas (Tom) Harris

Thomas (Tom) Harris 1 month, 1 week ago / Reply

Annie: 8:12
Notes: x1.5 single unders

Thomas (Tom) Harris

Thomas (Tom) Harris 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 155 lbs

Ashley Singer

Ashley Singer 1 month, 1 week ago / Reply

Annie: 8:02
Notes: SU

Ashley Singer

Ashley Singer 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 70 lbs

Anita Van Allen 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 70 lbs

Amy Maxson

Amy Maxson 1 month, 1 week ago / Reply

Annie: 6:42
Notes: DU/sub hip bridges

Amy Maxson

Amy Maxson 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 100 lbs

Shelby Kretchman

Shelby Kretchman 1 month, 1 week ago / Reply

Annie: 6:46

Anne O'Donnell 1 month, 1 week ago / Reply

Annie: 5:41

Ryan Gilreath

Ryan Gilreath 1 month, 1 week ago / Reply

Annie: 6:46

Ryan Gilreath

Ryan Gilreath 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 155 lbs

Anita Van Allen 1 month, 1 week ago / Reply

Annie: 8:10

Laura Flashman

Laura Flashman 1 month, 1 week ago / Reply

Annie: 6:37

Laura Flashman

Laura Flashman 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 90 lbs
Notes: 90,75,55

Heather Lomax 1 month, 1 week ago / Reply

Annie: 11:35

Sujey Santiago

Sujey Santiago 1 month, 1 week ago / Reply

Annie: 10:14
Notes: Singles

Murii Hernandez

Murii Hernandez 1 month, 1 week ago / Reply

Annie: 9:21
Notes: 1st time Rx Annie

Murii Hernandez

Murii Hernandez 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 145 lbs
Notes: I don’t recommend this AT ALL 🤣🤣💀

Jose Espada

Jose Espada 1 month, 1 week ago / Reply

Annie: 7:58

Matt Eggert

Matt Eggert 1 month, 1 week ago / Reply

Annie: 10:05
Notes: SU - 75-60-40-30-15 Sit-Ups 30-20-15-12-10

Jose Espada

Jose Espada 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 175 lbs
Notes: 135, 155, 175

Matt Eggert

Matt Eggert 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 105 lbs
Notes: 105-95-75

Niran Townsend

Niran Townsend 1 month, 1 week ago / Reply

Annie: 6:47

Niran Townsend

Niran Townsend 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 115 lbs
Notes: 65/75/85/95/115

Annie Garrett

Annie Garrett 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 105 lbs
Notes: 35/65/75/85/105

Annie Garrett

Annie Garrett 1 month, 1 week ago / Reply

Annie: 9:56
Notes: I DID IT!!!!

Ashley Bingaman

Ashley Bingaman 1 month, 1 week ago / Reply

Annie: 7:16

Melissa Bonilla

Melissa Bonilla 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 85 lbs

Melissa Bonilla

Melissa Bonilla 1 month, 1 week ago / Reply

Annie: 8:49
Notes: Singles

Heather Lomax 1 month, 1 week ago / Reply

Back Squat Anarchy Version 2: 80 lbs

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