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)

5 Sets of 10 Reps

Build in weight each set

*Focus on controlling the descent, getting full range of motion, and not losing tension at the bottom*


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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 4 months ago / Reply

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

Ciana Revak

Ciana Revak 4 months ago / Reply

7/12/2019 - MetCon: 14:39

Ciana Revak

Ciana Revak 4 months ago / Reply

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

Mason Adams

Mason Adams 4 months ago / Reply

5x10 Box Squats: 110 lbs

Jose Espada

Jose Espada 4 months ago / Reply

7/12/2019 - MetCon: 10:17

Jose Espada

Jose Espada 4 months ago / Reply

5x10 Box Squats: 195 lbs

Ed Weakley

Ed Weakley 4 months ago / Reply

7/12/2019 - MetCon: 12:25

Ed Weakley

Ed Weakley 4 months ago / Reply

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

Johann Nieto

Johann Nieto 4 months ago / Reply

7/12/2019 - MetCon: 12:03

Johann Nieto

Johann Nieto 4 months ago / Reply

5x10 Box Squats: 225 lbs

Kimberly Lowe

Kimberly Lowe 4 months ago / Reply

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

Kimberly Lowe

Kimberly Lowe 4 months ago / Reply

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

Nick Malmberg 4 months ago / Reply

7/12/2019 - MetCon: 13:30

Andrea Balauat

Andrea Balauat 4 months 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 4 months ago / Reply

5x10 Box Squats: 95 lbs

Melissa Bonilla

Melissa Bonilla 4 months ago / Reply

5x10 Box Squats: 95 lbs

Melissa Bonilla

Melissa Bonilla 4 months ago / Reply

7/12/2019 - MetCon: 16:30

Talat Azam

Talat Azam 4 months ago / Reply

5x10 Box Squats: 195 lbs

Talat Azam

Talat Azam 4 months ago / Reply

7/12/2019 - MetCon: 13:05

Matthew MacDonald

Matthew MacDonald 4 months 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 4 months ago / Reply

5x10 Box Squats: 145 lbs

Jared Townsend

Jared Townsend 4 months ago / Reply

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

Jared Townsend

Jared Townsend 4 months ago / Reply

7/12/2019 - MetCon: 12:41

Karen Tilmon

Karen Tilmon 4 months ago / Reply

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

Karen Tilmon

Karen Tilmon 4 months ago / Reply

5x10 Box Squats: 85 lbs

Anna Finnigan 4 months ago / Reply

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

Anna Finnigan 4 months ago / Reply

5x10 Box Squats: 105 lbs

Emily Smith

Emily Smith 4 months ago / Reply

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

Cody Defries

Cody Defries 4 months ago / Reply

7/12/2019 - MetCon: 9:08

Cody Defries

Cody Defries 4 months ago / Reply

5x10 Box Squats: 205 lbs

Andy Chacon

Andy Chacon 4 months ago / Reply

7/12/2019 - MetCon: 10:46

Andy Chacon

Andy Chacon 4 months ago / Reply

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

Sean Wooten

Sean Wooten 4 months ago / Reply

5x10 Box Squats: 165 lbs

Hon Ho

Hon Ho 4 months 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 4 months ago / Reply

5x10 Box Squats: 165 lbs

Nandy Reyes

Nandy Reyes 4 months ago / Reply

7/12/2019 - MetCon: 10:12
Notes: 💀💀

Nandy Reyes

Nandy Reyes 4 months ago / Reply

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

Aaron Rose

Aaron Rose 4 months 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 4 months ago / Reply

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

Ashley Rivera

Ashley Rivera 4 months ago / Reply

7/12/2019 - MetCon: 8:48

Lindsay Kamm

Lindsay Kamm 4 months ago / Reply

7/12/2019 - MetCon: 13:44

Lindsay Kamm

Lindsay Kamm 4 months ago / Reply

5x10 Box Squats: 105 lbs

Robbie Phillips

Robbie Phillips 4 months ago / Reply

7/12/2019 - MetCon: 9:10

Robbie Phillips

Robbie Phillips 4 months ago / Reply

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

Lauren Doocy

Lauren Doocy 4 months ago / Reply

7/12/2019 - MetCon: 9:04

Lauren Doocy

Lauren Doocy 4 months ago / Reply

5x10 Box Squats: 135 lbs

Shelby Kretchman

Shelby Kretchman 4 months ago / Reply

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

Christopher Fernandez

Christopher Fernandez 4 months ago / Reply

7/12/2019 - MetCon: 13:49

Alex Borell

Alex Borell 4 months ago / Reply

7/12/2019 - MetCon: 12:23

Jonathan Cox

Jonathan Cox 4 months ago / Reply

5x10 Box Squats: 185 lbs

Thomas (Tom) Harris

Thomas (Tom) Harris 4 months ago / Reply

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

Thomas (Tom) Harris

Thomas (Tom) Harris 4 months ago / Reply

5x10 Box Squats: 155 lbs

Nolan Hodge

Nolan Hodge 4 months ago / Reply

5x10 Box Squats: 35 lbs

Daniela Sierra

Daniela Sierra 4 months ago / Reply

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

Daniela Sierra

Daniela Sierra 4 months ago / Reply

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

Scott Ervin

Scott Ervin 4 months ago / Reply

7/12/2019 - MetCon: 8:46

Ashley Bingaman

Ashley Bingaman 4 months ago / Reply

7/12/2019 - MetCon: 11:10

Ashley Bingaman

Ashley Bingaman 4 months ago / Reply

5x10 Box Squats: 145 lbs

Scott Ervin

Scott Ervin 4 months ago / Reply

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

Lindsey Barnwell 4 months ago / Reply

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

Brett Klutch

Brett Klutch 4 months ago / Reply

7/12/2019 - MetCon: 11:11

Brett Klutch

Brett Klutch 4 months ago / Reply

5x10 Box Squats: 175 lbs

Christin Edwards

Christin Edwards 4 months ago / Reply

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

Christin Edwards

Christin Edwards 4 months ago / Reply

5x10 Box Squats: 75 lbs

David Bonilla

David Bonilla 4 months ago / Reply

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

Amy Maxson

Amy Maxson 4 months ago / Reply

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

Amy Maxson

Amy Maxson 4 months ago / Reply

5x10 Box Squats: 135 lbs

David Bonilla

David Bonilla 4 months ago / Reply

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

Ashley Singer

Ashley Singer 4 months ago / Reply

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

Ashley Singer

Ashley Singer 4 months ago / Reply

5x10 Box Squats: 75 lbs

Timothy Brashear

Timothy Brashear 4 months ago / Reply

5x10 Box Squats: 115 lbs

Timothy Brashear

Timothy Brashear 4 months ago / Reply

7/12/2019 - MetCon: 11:05

Ryan Gilreath

Ryan Gilreath 4 months ago / Reply

7/12/2019 - MetCon: 10:48

Ryan Gilreath

Ryan Gilreath 4 months ago / Reply

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

Laura Flashman

Laura Flashman 4 months ago / Reply

5x10 Box Squats: 135 lbs

Laura Flashman

Laura Flashman 4 months ago / Reply

7/12/2019 - MetCon: 10:53

Murii Hernandez

Murii Hernandez 4 months ago / Reply

7/12/2019 - MetCon: 9:15

Murii Hernandez

Murii Hernandez 4 months ago / Reply

5x10 Box Squats: 135 lbs

Niran Townsend

Niran Townsend 4 months ago / Reply

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

Niran Townsend

Niran Townsend 4 months ago / Reply

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

Lindsey Barnwell 4 months ago / Reply

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

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