Happy Birthday Christopher Fernandez!!!

Join us for MELT tomorrow at 10:30!
200 Meter Run
20 Leg Swings Forward and Back (10/leg)
20 Leg Swings Side to Side (10/leg)
12 Alt. Heel Scoops
12 Alt. Quad Stretch
12 Alt. Cossack Squats
12 Alt. Spiderman Lunges

Banded Walks
Forward Walk Down
10 Good Mornings
Reverse Walk Back
10 Good Mornings
Lateral Walk Down
10 Air Squats
Lateral Walk Back
10 Air Squats  
5x10 Box Squats

Score Type:: Total Weight

Box Squats
(20:00 to Complete)

5 Sets of 10 Reps

Build to heavy set of 10 reps 
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7/12/2019 - MetCon

Score Type:: Total Time

For Time:

27-21-15-9
Hang Power Cleans (75/55)
Push Press (75/55)
*200 Meter Run after each round*

Weight should be light and allow for unbroken sets or 2 sets max. Scale if necessary!

15:00 Time Cap 
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Comments

Sujey Santiago

Sujey Santiago 1 week ago / Reply

7/12/2019 - MetCon: 15:00
Notes: Completed the 15 push presses

Ciana Revak

Ciana Revak 1 week, 1 day ago / Reply

7/12/2019 - MetCon: 14:39

Ciana Revak

Ciana Revak 1 week, 1 day ago / Reply

5x10 Box Squats: 145 lbs
Notes: 85-105-115-135-145(6)

Mason Adams

Mason Adams 1 week, 3 days ago / Reply

5x10 Box Squats: 110 lbs

Jose Espada

Jose Espada 1 week, 3 days ago / Reply

7/12/2019 - MetCon: 10:17

Jose Espada

Jose Espada 1 week, 3 days ago / Reply

5x10 Box Squats: 195 lbs

Ed Weakley

Ed Weakley 1 week, 3 days ago / Reply

7/12/2019 - MetCon: 12:25

Ed Weakley

Ed Weakley 1 week, 3 days ago / Reply

5x10 Box Squats: 165 lbs
Notes: 95,115,135,155,165

Johann Nieto

Johann Nieto 1 week, 3 days ago / Reply

7/12/2019 - MetCon: 12:03

Johann Nieto

Johann Nieto 1 week, 3 days ago / Reply

5x10 Box Squats: 225 lbs

Kimberly Lowe

Kimberly Lowe 1 week, 3 days ago / Reply

7/12/2019 - MetCon: 15:58
Notes: RX!!!!!!

Kimberly Lowe

Kimberly Lowe 1 week, 3 days ago / Reply

5x10 Box Squats: 55 lbs
Notes: Partnered with Patty and Mary

Nick Malmberg 1 week, 3 days ago / Reply

7/12/2019 - MetCon: 13:30

Andrea Balauat

Andrea Balauat 1 week, 3 days ago / Reply

7/12/2019 - MetCon: 15:30
Notes: 35# bar. Completed after the allotted time. Thanks Chris for the push!

Andrea Balauat

Andrea Balauat 1 week, 3 days ago / Reply

5x10 Box Squats: 95 lbs

Melissa Bonilla

Melissa Bonilla 1 week, 3 days ago / Reply

5x10 Box Squats: 95 lbs

Melissa Bonilla

Melissa Bonilla 1 week, 3 days ago / Reply

7/12/2019 - MetCon: 16:30

Talat Azam

Talat Azam 1 week, 3 days ago / Reply

5x10 Box Squats: 195 lbs

Talat Azam

Talat Azam 1 week, 3 days ago / Reply

7/12/2019 - MetCon: 13:05

Matthew MacDonald

Matthew MacDonald 1 week, 3 days ago / Reply

7/12/2019 - MetCon: 15:00
Notes: Finished round of 15 at time cap, finished round of 9 after cap

Matthew MacDonald

Matthew MacDonald 1 week, 3 days ago / Reply

5x10 Box Squats: 145 lbs

Jared Townsend

Jared Townsend 1 week, 3 days ago / Reply

5x10 Box Squats: 195 lbs
Notes: 135/155/165/185/195

Jared Townsend

Jared Townsend 1 week, 3 days ago / Reply

7/12/2019 - MetCon: 12:41

Karen Tilmon 1 week, 3 days ago / Reply

7/12/2019 - MetCon: 13:30
Notes: 35lb bar RUN

Karen Tilmon 1 week, 3 days ago / Reply

5x10 Box Squats: 85 lbs

Anna Finnigan 1 week, 3 days ago / Reply

7/12/2019 - MetCon: 12:51
Notes: 35 lb bar

Anna Finnigan 1 week, 3 days ago / Reply

5x10 Box Squats: 105 lbs

Emily Smith

Emily Smith 1 week, 3 days ago / Reply

7/12/2019 - MetCon: 10:10
Notes: Jello legs after them squats with Brittany

Cody Defries

Cody Defries 1 week, 3 days ago / Reply

7/12/2019 - MetCon: 9:08

Cody Defries

Cody Defries 1 week, 3 days ago / Reply

5x10 Box Squats: 205 lbs

Andy Chacon

Andy Chacon 1 week, 3 days ago / Reply

7/12/2019 - MetCon: 10:46

Andy Chacon

Andy Chacon 1 week, 3 days ago / Reply

5x10 Box Squats: 225 lbs
Notes: 135,185,205,215,225

Sean Wooten

Sean Wooten 1 week, 3 days ago / Reply

5x10 Box Squats: 165 lbs

Hon Ho

Hon Ho 1 week, 3 days ago / Reply

7/12/2019 - MetCon: 15:00
Notes: DNF. Finished the 9 cleans and 9 pp but ran out of time on the 200 m run

Hon Ho

Hon Ho 1 week, 3 days ago / Reply

5x10 Box Squats: 165 lbs

Nandy Reyes

Nandy Reyes 1 week, 3 days ago / Reply

7/12/2019 - MetCon: 10:12
Notes: 💀💀

Nandy Reyes

Nandy Reyes 1 week, 3 days ago / Reply

5x10 Box Squats: 185 lbs
Notes: W/Joaquin and Jonathan.

Aaron Rose

Aaron Rose 1 week, 3 days ago / Reply

7/12/2019 - MetCon: 7:41
Notes: I've never pushed that hard in a wod before and I am dying

Aaron Rose

Aaron Rose 1 week, 3 days ago / Reply

5x10 Box Squats: 275 lbs
Notes: 12" box + little legs = big weight

Ashley Rivera

Ashley Rivera 1 week, 3 days ago / Reply

7/12/2019 - MetCon: 8:48

Lindsay Kamm

Lindsay Kamm 1 week, 3 days ago / Reply

7/12/2019 - MetCon: 13:44

Lindsay Kamm

Lindsay Kamm 1 week, 3 days ago / Reply

5x10 Box Squats: 105 lbs

Robbie Phillips

Robbie Phillips 1 week, 3 days ago / Reply

7/12/2019 - MetCon: 9:10

Robbie Phillips

Robbie Phillips 1 week, 3 days ago / Reply

5x10 Box Squats: 215 lbs
Notes: 135,155,175,195,215 12 inch box

Lauren Doocy

Lauren Doocy 1 week, 3 days ago / Reply

7/12/2019 - MetCon: 9:04

Lauren Doocy

Lauren Doocy 1 week, 3 days ago / Reply

5x10 Box Squats: 135 lbs

Shelby Kretchman

Shelby Kretchman 1 week, 3 days ago / Reply

7/12/2019 - MetCon: 8:45
Notes: Love this workout!!

Christopher Fernandez

Christopher Fernandez 1 week, 3 days ago / Reply

7/12/2019 - MetCon: 13:49

Alex Borell

Alex Borell 1 week, 3 days ago / Reply

7/12/2019 - MetCon: 12:23

Jonathan Cox

Jonathan Cox 1 week, 3 days ago / Reply

5x10 Box Squats: 185 lbs

Thomas (Tom) Harris

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

7/12/2019 - MetCon: 14:32
Notes: ==deth :(

Thomas (Tom) Harris

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

5x10 Box Squats: 155 lbs

Nolan Hodge 1 week, 3 days ago / Reply

5x10 Box Squats: 35 lbs

Daniela Sierra

Daniela Sierra 1 week, 3 days ago / Reply

5x10 Box Squats: 95 lbs
Notes: w/my little seed

Daniela Sierra

Daniela Sierra 1 week, 3 days ago / Reply

7/12/2019 - MetCon: 14:04
Notes: blah those first two sets

Scott Ervin

Scott Ervin 1 week, 3 days ago / Reply

7/12/2019 - MetCon: 8:46

Ashley Bingaman 1 week, 3 days ago / Reply

7/12/2019 - MetCon: 11:10

Ashley Bingaman 1 week, 3 days ago / Reply

5x10 Box Squats: 145 lbs

Scott Ervin

Scott Ervin 1 week, 3 days ago / Reply

5x10 Box Squats: 205 lbs
Notes: 115/145/165/185/205

Lindsey Barnwell 1 week, 3 days ago / Reply

7/12/2019 - MetCon: 12:40
Notes: Ran first two rounds then row 45#

Brett Klutch

Brett Klutch 1 week, 3 days ago / Reply

7/12/2019 - MetCon: 11:11

Brett Klutch

Brett Klutch 1 week, 3 days ago / Reply

5x10 Box Squats: 175 lbs

Christin Edwards

Christin Edwards 1 week, 3 days ago / Reply

7/12/2019 - MetCon: 11:30
Notes: empty barbell= 35lb

Christin Edwards

Christin Edwards 1 week, 3 days ago / Reply

5x10 Box Squats: 75 lbs

David Bonilla

David Bonilla 1 week, 3 days ago / Reply

5x10 Box Squats: 175 lbs
Notes: 95/115/135/155/175 12" box

Amy Maxson

Amy Maxson 1 week, 3 days ago / Reply

7/12/2019 - MetCon: 10:16
Notes: so fun!

Amy Maxson

Amy Maxson 1 week, 3 days ago / Reply

5x10 Box Squats: 135 lbs

David Bonilla

David Bonilla 1 week, 3 days ago / Reply

7/12/2019 - MetCon: 9:26
Notes: lungs on fire!!!

Ashley Singer

Ashley Singer 1 week, 3 days ago / Reply

7/12/2019 - MetCon: 10:51
Notes: bar only

Ashley Singer

Ashley Singer 1 week, 3 days ago / Reply

5x10 Box Squats: 75 lbs

Timothy Brashear

Timothy Brashear 1 week, 3 days ago / Reply

5x10 Box Squats: 115 lbs

Timothy Brashear

Timothy Brashear 1 week, 3 days ago / Reply

7/12/2019 - MetCon: 11:05

Ryan Gilreath

Ryan Gilreath 1 week, 3 days ago / Reply

7/12/2019 - MetCon: 10:48

Ryan Gilreath

Ryan Gilreath 1 week, 3 days ago / Reply

5x10 Box Squats: 175 lbs
Notes: 6' 6" on a 12" box

Laura Flashman

Laura Flashman 1 week, 3 days ago / Reply

5x10 Box Squats: 135 lbs

Laura Flashman

Laura Flashman 1 week, 3 days ago / Reply

7/12/2019 - MetCon: 10:53

Murii Hernandez

Murii Hernandez 1 week, 3 days ago / Reply

7/12/2019 - MetCon: 9:15

Murii Hernandez

Murii Hernandez 1 week, 3 days ago / Reply

5x10 Box Squats: 135 lbs

Niran Townsend

Niran Townsend 1 week, 3 days ago / Reply

7/12/2019 - MetCon: 9:05
Notes: Trying to catch Ashley R. & Murii! Ay yi yi!

Niran Townsend

Niran Townsend 1 week, 3 days ago / Reply

5x10 Box Squats: 145 lbs
Notes: 65/85/105/125/145

Lindsey Barnwell 1 week, 3 days ago / Reply

5x10 Box Squats: 135 lbs
Notes: 16” box 85 105 115 125 135

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