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Components
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
CrossFit
High School Boot Camp
NC COMPETE
NC45
NCBURN
Olympic Lifting
Date
Workout
Tuesday - CROSSFIT GRAYS HARBOR
Class
(All)
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 3:30 PM
CrossFit: 4:30 PM ( CrossFit Grays Harbor)
CrossFit: 5:30 PM ( CrossFit Grays Harbor)
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (5/12)
Workout
Tuesday
Warm-up
1 ROUND
1:00 Easy Bike
20 Alt. Groiners
20 KB Deadlifts
into...
2 ROUNDS
1:00 Moderate Bike
16 Alt. Lunge Steps (Bodyweight)
12 RKB Swings
into...
3 ROUNDS
:30 Hard Bike
8 Goblet Lunges
6 American KB Swings
Workout
Metcon (4 Rounds for reps)
4 SETS
2:00 Max Cal Bike
1:00 KB Swing (53/35)|(35/26)
1:00 KB Goblet Lunges
-1:00 Rest b/t Sets-
(Score is Reps)
Finisher
Metcon (No Measure)
"TABATA"
TABATA 1 - Hollow Hold
-Rest 1:00-
TABATA 2 - Deadbugs
*Complete all 8 Rounds of T1 then transition to T2.
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 07, 2020
Male Clients
1
Rick
M
CrossFit: 5:30 PM ( Cross...
240 Total Reps
2
Steve
Williams
CrossFit: 12:00 PM
224 Total Reps
3
Bob
Barene
CrossFit: 4:30 PM ( Cross...
336 Total Reps
35#, 2 rds row
4
Jim
Boora
CrossFit: 9:00 AM
246 Total Reps
Green kb
5
Randy
Buehner
CrossFit: 4:30 PM ( Cross...
0 Total Reps
228 Green
Female Clients
1
Isarai
Thieme
CrossFit: 5:30 PM ( Cross...
291 Total Reps
2
Rachel
Tageant
CrossFit: 5:30 PM ( Cross...
270 Total Reps
3
Dani
Andrews
CrossFit: 12:00 PM
238 Total Reps
4
Cristen
Rogers
CrossFit: 4:30 PM ( Cross...
226 Total Reps
5
Chrissy
Boice
CrossFit: 5:30 PM ( Cross...
223 Total Reps
6
Sarah
Oleachea
CrossFit: 9:00 AM
217 Total Reps
217
7
Megan
Bergeson
CrossFit: 3:30 PM
330 Total Reps
8
April
Heikkila
CrossFit: 5:30 PM ( Cross...
258 Total Reps
9
Michelle
Barre
CrossFit: 5:30 PM ( Cross...
253 Total Reps
10
Nicole
McEntyre
CrossFit: 5:30 PM ( Cross...
233 Total Reps
11
Tamara
Lyn
CrossFit: 12:00 PM
205 Total Reps
12
Karla
Smith
CrossFit: 9:00 AM
149 Total Reps
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