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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
WOD
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 ( 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):
12 (4/8)
WOD
Monday
Warm-up
ON A 10:00 RUNNING CLOCK...3-4 ROUNDS
100m Run
10 Reverse Lunges w/ Twist
10 Push Up to Pike
8 Box Step Ups
8 Up Downs (:01 Pause in Perfect Plank)
Workout
Metcon (Time)
FOR TIME*
400m Run
50 Box Jump + Step-Down (24/20)
40 DBL KB Front Rack Lunges (35/25)
30 Hand Release Push-ups
50 Up-Downs
30 Hand Release Push-ups
40 DBL KB FR Lunges
50 Box Jump + Step-Down
400m Run
*Weight Vest Optional
(Score is Time)
Cool Down
FOR RECOVERY
5:00 Flow Stretching - Full Body
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 17, 2020
Male Athletes
1
Jim
Boora
CrossFit: 4:30 PM ( Cross...
20:02
No vest
2
Kenny
Boice
CrossFit: 4:30 PM ( Cross...
23:54
20# Vest
3
JERRON
PIERSON
CrossFit: 4:30 PM ( Cross...
24:00
4
Joel
Jackson
CrossFit: 4:30 PM ( Cross...
25:15
No vest
Female Athletes
1
Chrissy
Boice
CrossFit: 5:30 PM ( Cross...
22:03
No vest
2
Rachel
Tageant
CrossFit: 6:00 AM
25:15
3
Karla
Smith
CrossFit: 6:00 AM
21:48
Row 400. 20 lunges wall push ups. Wall push up squat
4
Dani
Andrews
CrossFit: 12:00 PM
21:59
5
Eleanore
Machowek
CrossFit: 4:30 PM ( Cross...
23:06
25lbs dumbbells
6
Tamara
Gregoire
CrossFit: 12:00 PM
24:08
7
Private
CrossFit: 5:30 PM ( Cross...
29:00
8
Private
CrossFit: 4:30 PM ( Cross...
29:05
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