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Components
Metcon
Settings
Location
(All)
CrossFit VU
Program
CrossFit
CrossFit Foundations/On-Ramp
NC30
NC60
Torch 45
VU Core
VU FBB
Date
Workout
Thursday - CrossFit VU
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (3/8)
Workout
Thursday
Warm-up
2 SETS
10 Banded Face Pulls
10 Scap Push-Ups
10 Groiners
10 Jumping Jacks
Into…
2 SETS
100m Run
10 Push-up to Pike
:20 Pike Hold
10 Box Step Ups
:20 DB OH Hold
Workout
Metcon (Time)
FOR TIME
400m Run
18 Strict Handstand Push-Ups
18 Box Jumps
400m Run
36 Handstand Push-Ups
36 Box Jump Overs
(Score is Time)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: Seated DB Strict Press
HSPU Option 3: Kipping HSPU
*Open Gym option if you are not doing the WOD
Cool Down
ROMWOD
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Whiteboard:
Thursday, January 28, 2021
Male Clients
1
Nick
Trzesniowski
5:00 AM CrossFit
13:12
30 kip 24 strict
2
Harry
Green
5:30 PM CrossFit
14:21
3
Eli
Brewton
6:00 AM CrossFit
15:59
Kipping HSPU
Female Clients
1
Sam
Quale
5:00 AM CrossFit
11:12
24 in box HSPU yellow plate 18 strict 36 kipp
2
Jessie
Pickett
8:30 AM CrossFit
12:33
400m run 12 DB hang cleans per arm 18 box jumps 400m run 15 DB ha...
3
Aditi
Garg
6:00 AM CrossFit
13:52
Seated DB strict press
4
Lacy
Bruster
5:30 PM CrossFit
13:53
200 m run, db strict press, box jumps
5
Amanda
Wilson
5:30 PM CrossFit
14:57
Scaled
6
Kallie
Hatfield
6:00 AM CrossFit
15:09
10# DB presses & elevated pike
7
Abby
Ellenberge ...
4:30 PM CrossFit
17:00
8
Anita
Dean
4:30 PM CrossFit
17:02
Box Pike hspu
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