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Components
Metcon
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
Care Club
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
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
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):
17 (5/12)
Workout
Monday
Warm-up
2 ROUNDS
1:00 Row
5 Bootstrappers
10 Slam Ball Deadlift
10 Slam Ball Press
Into…
1 ROUND
1:00 Row
10 Groiners
10 Slam Balls
10 Elbow Punches
Strength
Metcon (Weight)
E2MOM x 12 MINUTES
3 TNG Power Clean & Jerk or Power Snatch*
*Start light-moderate and build to heavy.
(Score is Weight)
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 MINUTES
250/200m Row
12 Ground to Overhead (115/75)|(75/55)
250/200m Row
12 Slam Balls (30/20)|(20/10)
(Score is Rounds + Reps)
KG BB: (50/35)|(35/25)
KG SB: (15/10)|(10/5)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 15, 2021
Male Clients
1
Jim
Boora
CrossFit: 6:00 AM
205 lbs
2
Jason
Hatley
CrossFit: 12:00 PM
135 lbs
3
Nathan
Judd
5:30pm CrossFit
115 lbs
4
Andy
Polmateer
CrossFit: 9:00 AM
115 lbs
4
Lyle
Bowe
CrossFit: 4:30 PM
115 lbs
Female Clients
1
Isarai
Thieme
CrossFit: 4:30 PM
125 lbs
2
Chrissy
Boice
5:30pm CrossFit
105 lbs
3
Private
6:30pm CrossFit
95 lbs
4
Jenna
Hensley
CrossFit: 4:30 PM
75 lbs
Lightweight immediately after open workout
5
Megan
McLean
5:30pm CrossFit
90 lbs
push jerk
5
Nicole
McEntyre
5:30pm CrossFit
90 lbs
6
Tamara
Lyn
CrossFit: 12:00 PM
65 lbs
7
Karla
Smith
CrossFit: 6:00 AM
55 lbs
7
Megan
Bergeson
CrossFit: 12:00 PM
55 lbs
8
Ana
Herr
CrossFit: 4:30 PM
45 lbs
8
Carla
Zenner
CrossFit: 12:00 PM
45 lbs
8
Tessie
Lang
CrossFit: 4:30 PM
45 lbs
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