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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
Monday - CROSSFIT GRAYS HARBOR
Class
(All)
CrossFit: 6:00 AM
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 3:30 PM
CrossFit: 4:30 PM
5:30pm CrossFit
6:30pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (4/9)
Workout
Monday
Warm-up
2 ROUNDS
10 DB Deadlift
8 Step Ups
20 Shoulder Taps
Into…
1 ROUND
8 DB Russian KBS
6 Box Jumps
6 Up-Downs
Into…
1 ROUND
:20 Active Hang
:20 Hollow Hold
4 Burpees
Extended Warm-up
Metcon (No Measure)
ON A 12:00 RUNNING CLOCK...
Goat Work! Pick Your Poison & Practice!
(No Measure)
Workout
Metcon (Time)
FOR TIME
10 DB Devil's Press (50/35)|(35/20)
40 Box Jumps (24/20)
20 DB Devil's Press
20 Box Jumps
(Score is Time)
KG DB: (22.5/15)|(15/9)
Cool Down
FOR RECOVERY
2:00 Forward Fold
2:00 Couch Stretch (R)
2:00 Couch Stretch (L)
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 04, 2021
Male Clients
1
Octavio
Alejandre
CrossFit: 4:30 PM
6:16
2
Mike
Machowek
CrossFit: 3:30 PM
8:06
3
Jimmy
Boora
CrossFit: 6:00 AM
10:31
4
Jim
Boora
CrossFit: 6:00 AM
11:13
Female Clients
1
Lauren
Atwood
5:30pm CrossFit
8:15
2
Madi
Niemi
5:30pm CrossFit
9:08
Way too heavy
3
Brenda
Cardenas
CrossFit: 12:00 PM
6:46
#25/ 20’
4
Karla
Smith
CrossFit: 6:00 AM
7:01
Burpee/ step Ups
5
Tessie
Lang
CrossFit: 4:30 PM
7:53
6
Ana
Herr
CrossFit: 4:30 PM
8:10
7
Private
6:30pm CrossFit
8:15
8
Megan
McLean
5:30pm CrossFit
8:40
15#, step ups
9
Nicole
McEntyre
5:30pm CrossFit
11:39
15# DB
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