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Components
Metcon
Settings
Location
(All)
CrossFit VU
Program
CrossFit
CrossFit Foundations/On-Ramp
NC30
NC60
Torch 45
VU Core
VU FBB
Date
Workout
Monday - CrossFit VU
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
25 (11/14)
Workout
Monday
Warm-up
3:00 Bike or Row (EZ Pace)
Immediately Into…
AMRAP x 6 MINUTES
10 Alt. Groiners
5 BTN Snatch Grip Push Press
10 Alt. Reverse Lunges (Barbell Optional)
5 Kang Squats
10 Alt. Elbow Punches
5 Push Up Down Dog
Workout
Metcon (Time)
FOR TIME*
20 Back Squat (155/115)|(135/95)
30 Hand Release Push-Ups
30 Front Squats (115/75)|(95/65)
30 Hand Release Push-Ups
40 Overhead Squats (95/65)|(75/55)
30 Hand Release Push-Ups
50 Air Squats
*Barbell comes from the ground for all Squat Sets
(Score is Time)
KG BB 1: (85/60)|(60/42.5)
KG BB 2: (60/42.5)|(42.5/30)
KG BB 3: (50/35)|(35/25)
Scaled
Less weight
15-20 push ups
Cut squat reps down
RX+
185/135
135/95
115/75
Cool Down
FOR RECOVERY
5:00 Quads / Hammies Roll
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 19, 2021
Male Clients
1
Ian
Hopper
6:30 PM CrossFit
12:44
2
James
Wall
5:30 PM CrossFit
15:27
3
Stefan
Chamlis
6:30 PM CrossFit
16:47
4
Lex
Egea
4:30 PM CrossFit
22:29
Holy boobs and quads!!
5
Derek
Pratten
5:00 AM CrossFit
14:46
6
Nick
Trzesniowski
5:00 AM CrossFit
15:35
👩🏻🦼
7
Bruce
Vredenburg
5:00 AM CrossFit
18:01
8
William
Striepeck
5:30 PM CrossFit
24:01
9
Kenneth
Smith
8:30 AM CrossFit
20:24
Wrist recovery. From the rack 135 bs 95 for 20# sa db ohs
10
Eli
Brewton
6:00 AM CrossFit
22:36
Scaled weight
11
Harry
Green
6:30 PM CrossFit
23:04
Female Clients
1
Lakeisha
Crouch
6:30 PM CrossFit
19:20
2
Shayna
Rogers
4:30 PM CrossFit
18:45
OHS 🤬 lol
3
Ana
Pratten
5:00 AM CrossFit
20:28
4
Anita
Dean
4:30 PM CrossFit
21:18
5
Jordyn
West
6:30 PM CrossFit
23:35
6
Jessie
Pickett
8:30 AM CrossFit
14:11
Scaled AF! 😂 Reps didn’t change: 105 BS, 95 FS, 75 FS Knee push ...
7
Codi
Ready
8:30 AM CrossFit
15:21
100lb BS from rig, 65lb FS from Grd, 50lb OHS from grd
8
Leigh
Green
8:30 AM CrossFit
16:25
65lbs 55lbs 35lbs
9
Abby
Ellenberge ...
8:30 AM CrossFit
16:48
85#, 65#, 45#
10
Carmen
Thompson
5:30 PM CrossFit
16:53
Scaled
11
Jessica
Kelly
5:00 AM CrossFit
17:03
17:03
12
Rachel
Vrooman
5:30 PM CrossFit
17:38
85/65/55
13
Emma
Hopper
6:30 PM CrossFit
19:50
scaled
14
Naomi
Kjer
8:30 AM CrossFit
20:22
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