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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: 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):
21 (7/14)
Workout
Tuesday
Warm-up
AMRAP x 10 MINUTES
20 Single Unders
15 Glute Bridge Ups with :02 Hold at Top
10 Slow Alt. Mountain Climbers*
1/1 KB Complex**
*In a High Plank, the athlete will bring the Right Knee to the Right Elbow, then perform the same on the left side while moving with control.
**Perform the entire Complex on one arm, then the other: 1 Rep = 3 KB Sumo Clean + 3 R. KBS + 3 KB Clean + 3 KB Push Press
Skill
Metcon (No Measure)
EMOM x 5 MINUTES
:40 Double or Triple Under Practice
Option 1: Penguin Jumps
Option 2: 2 Single Unders + 1 Double Unders
Option 3: 2 Double Unders + 1 Triple Unders
(No Measure)
Workout
Metcon (Time)
10 ROUNDS FOR TIME
25 Double Unders
8 Russian KB Swing (70/53)|(53/35)
12 Sit-Ups
(Score is Time)
KB KG: (32/24)|(24/16)
Cool Down
FOR RECOVERY
1:00 Plantar Smash (L)
1:00 Plantar Smash (R)
1:00 KB Calf Smash (L)
1:00 KB Calf Smash (R)
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, February 02, 2021
Male Clients
1
Austin
Hatley
CrossFit: 4:30 PM
9:24
2
Mike
Machowek
CrossFit: 3:30 PM
9:47
3
Alex
Barene
CrossFit: 6:00 AM
10:00
4
Jim
Boora
CrossFit: 6:00 AM
11:30
5
Jimmy
Boora
CrossFit: 6:00 AM
11:37
6
Dr. Ryan
Farrer
CrossFit: 6:00 AM
12:07
7
Harley
Stone
CrossFit: 3:30 PM
13:42
Female Clients
1
Isarai
Thieme
CrossFit: 3:30 PM
9:45
2
Madi
Niemi
CrossFit: 6:00 AM
10:00
3
Chrissy
Boice
5:30pm CrossFit
10:56
4
Lauren
Atwood
5:30pm CrossFit
11:25
Singles Yellow KB
5
Private
CrossFit: 4:30 PM
11:38
6
Tamara
Lyn
CrossFit: 12:00 PM
11:39
7
Private
6:30pm CrossFit
12:20
8
Tessie
Lang
CrossFit: 3:30 PM
15:10
Metcon (Time) 10 ROUNDS FOR TIME 25 Double Unders ( 50 singles ) ...
9
Megan
McLean
5:30pm CrossFit
15:25
I think I did 11 rounds 😬, singles, 35#
10
Nicole
McEntyre
5:30pm CrossFit
15:43
4 rounds 20#KB 6 rounds 35# KB
11
Ana
Herr
CrossFit: 3:30 PM
16:00
Metcon (Time) 10 ROUNDS FOR TIME 25 Double Unders ( 50 singles ) ...
12
Brenda
Cardenas
CrossFit: 6:00 AM
17:43
Practiced doubles/ #35
13
Cristen
Rogers
CrossFit: 3:30 PM
18:22
Singles (25) pnk kb
14
Patricia
Raya
CrossFit: 6:00 AM
20:04
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