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Components
Step Back Weighted Lunge
Evil Wheel
Metcon
Settings
Location
(All)
CrossFit Glendora
Program
Boot Camp
CFG Strength
WOD
Date
WOD
03/25/2016 - CrossFit Glendora
Class
(All)
5:00 AM WOD
7:00 AM WOD
9:00 AM WOD
11:30 AM WOD
3:30 PM WOD
5:00 PM WOD
6:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
9 (7/2)
WOD
03/25/2016
Warm-up
CFG warm up
400m run or 500m row
10 figure 8 shoulder swings
5 inch worms
2 rounds of
10 walking lunges
10 overhead squats
10 situps
5 pullups
20 double unders
Weightlifting
Step Back Weighted Lunge (3x10 each leg)
Gymnastics
Evil Wheel (3x10)
ROUGHNECKS MORNING SESSION
Metcon (Time)
3 Rounds for Time
500m Row
15 Goblet Squats (53/35)
15 Sit Ups
Rx+
3 Rounds for Time
750m Row
15 Goblet Squats (70/53)
25 GHD Sit Ups
Mobility
Glute Smash/Figure-4/RC Squat
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, March 25, 2016
Leaderboard
Men's Step Back Weighted Lunge
Joshua Arrietta
04/06/2016
1 x 10 @ 135 lbs
Chris Cervantez
04/06/2016
1 x 10 @ 135 lbs
Jeff Wann
04/06/2016
1 x 10 @ 125 lbs
Women's Step Back Weighted Lunge
Lauren Sakiyama
11/13/2015
1 x 10 @ 105 lbs
Jean Marie Harms
11/13/2015
1 x 10 @ 105 lbs
Janel Coats
10/30/2015
1 x 10 @ 75 lbs
Male Athletes
1
Tyler
White
9:00 AM WOD
1 x 10 @ 135 lbs
2
Henry
Kuo
11:30 AM WOD
1 x 10 @ 115 lbs
3
Jeff
Wann
5:00 AM WOD
1 x 10 @ 95 lbs
4
Adrian
Morrison
9:00 AM WOD
1 x 10 @ 85 lbs
65, 75, 85
5
Manish
Patel
3:30 PM WOD
2 x 10 @ 75 lbs
5
Chris
Cervantez
5:00 AM WOD
1 x 10 @ 75 lbs
45, 75, 75
5
Jacob
Gaines
5:00 AM WOD
1 x 10 @ 75 lbs
Female Athletes
1
Sara
Rybacki
9:00 AM WOD
1 x 10 @ 75 lbs
2
Amanda
Rifino
5:00 AM WOD
1 x 10 @ 30 lbs
15 lbs x2
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