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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
Wednesday - 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):
19 (9/10)
Workout
Wednesday
Warm-up
3 ROUNDS (8:00 CAP)
100m Run (INCREASING PACE)
10 SB Deadlifts
10 Scap Push-Ups
Into...
2 ROUNDS
:30 Bike (INCREASING PACE)
10 SB Push Press
5 Push-Ups
:30 Plank
Workout
Metcon (Time)
5 SETS FOR TIME
200m Run
15 Hand Release Push-Ups
20 Slam Balls (30/20)|(20/10)
15/12 Cal Bike
-Rest 1:00 b/t Sets-
(Score is Total Time)
KG SB: (15/10)|(10/5)
Finisher
Metcon (No Measure)
3 SETS FOR QUALITY
50' Quad Crawl
20 Kneeling Banded Chest Press*
1:00 Banded Plank**
-Rest as needed b/t sets-
*Band goes across the back.
**Plank on hands.
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 10, 2021
Male Clients
1
Alex
Barene
CrossFit: 9:00 AM
19:10
2
Austin
Hatley
CrossFit: 12:00 PM
20:00
3
Kaleb
Chastain
5:30pm CrossFit
20:36
Legs on the bike were definitely feeling yesterday.
4
Ben
Barene
6:30pm CrossFit
20:50
5
Jim
Boora
CrossFit: 6:00 AM
21:01
6
Bob
Barene
CrossFit: 4:30 PM
21:22
7
Stanley
Cruz
CrossFit: 12:00 PM
23:13
20lbs ball
8
Andy
Polmateer
CrossFit: 9:00 AM
24:57
9
Kevin
Sparks
5:30pm CrossFit
32:00
🤮
Female Clients
1
Madi
Niemi
CrossFit: 9:00 AM
20:05
2
Isarai
Thieme
CrossFit: 4:30 PM
20:45
3
Private
6:30pm CrossFit
23:10
4
Jenna
Hensley
CrossFit: 6:00 AM
24:00
5
Abigail
Crovisier
5:30pm CrossFit
27:37
6
Megan
McLean
5:30pm CrossFit
27:57
20# sb, knee push ups
7
Tessie
Lang
CrossFit: 4:30 PM
28:28
Workout Metcon (Time) 5 SETS FOR TIME 200m Run 15 Hand Release Pu...
8
Ana
Herr
CrossFit: 4:30 PM
29:00
5 sets for time 200 m run 15 hand release push up 20 slam balls #...
9
Nicole
McEntyre
5:30pm CrossFit
29:41
15# ball, mostly knee push ups
10
Patricia
Raya
CrossFit: 9:00 AM
30:32
Kettle ball swings Situps
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