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Components
Metcon
Metcon
500m Row
Settings
Location
(All)
Fusion Training
Program
CrossFit
Date
WOD
5/16/18 - Fusion Training
Class
(All)
6:15 AM
8:15 AM
9:15 AM OPEN GYM
10:15 AM OPEN GYM
11:15 AM OPEN GYM
12:15 PM
1:30 PM OPEN GYM
2:30 PM OPEN GYM
3:30 PM
4:30 PM
5:30 PM
6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
43 (27/16)
WOD
5/16/18
A: Metcon (Weight)
5 ROUNDS
14 ALT FRONT RACK STEP UPS @ 95/63# & 20"
14 BARBELL GOOD MORNINGS
B: Metcon (Time)
3 ROUNDS
30 HOLLOW ROCKS
15 BOX JUMP OVERS @ 24/20"
5 BEAR CRAWLS
C: 500m Row (Time)
Max Effort 500m Row
Mobility
couch stretch
hamstring smash
glute smash
Conditioning
4 X 25/20 CALS REST AS NEEDED TO GO HARD BT SETS
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 16, 2018
Male Athletes
1
Austin
Thrift
8:15 AM
95 lbs
1
Bryan
Miller
5:30 PM
95 lbs
1
chase
newton
6:30 PM
95 lbs
1
Danny
Brinson
4:30 PM
95 lbs
1
Dave
Rector
8:15 AM
95 lbs
1
Donny
Sikes
4:30 PM
95 lbs
1
Ed
Roller
6:30 PM
95 lbs
1
Jed
DeZelle
5:30 PM
95 lbs
1
Roman
Joyce
4:30 PM
95 lbs
1
steven
myers
3:30 PM
95 lbs
1
Suketu
Patel
4:30 PM
95 lbs
1
Wade
Edwards
4:30 PM
95 lbs
2
Jay
Williams
6:15 AM
15 lbs
3
Devin
Bannon
6:30 PM
95 lbs
4
Dan
Host
12:15 PM
75 lbs
4
Jason
Cammack
5:30 PM
75 lbs
4
Joe
Westerfield
5:30 PM
75 lbs
5
Don
Borowski
8:15 AM
65 lbs
Time 12:41
5
Kent
Rittschof
6:30 PM
65 lbs
6
Cason
Carman
6:30 PM
45 lbs
6
Chad
Asplund
6:15 AM
45 lbs
6
Denys
Miller
6:15 AM
45 lbs
6
Jay
Tysinger
8:15 AM
45 lbs
6
Todd
Godwin
3:30 PM
45 lbs
7
Michael
Moore
2:30 PM OPEN GYM
35 lbs
8
Chubby
Tysinger
8:15 AM
25 lbs
8
Nathan
Miller
6:15 AM
25 lbs
Female Athletes
1
Ansley
Conner
5:30 PM
63 lbs
1
Chelsea
Powell
4:30 PM
63 lbs
1
Emma
Minick
12:15 PM
63 lbs
2
kayelin
norton
6:30 PM
55 lbs
3
Ashley
Wingers
8:15 AM
53 lbs
banded rdl *black
3
Janetta
Alabi-Isama
4:30 PM
53 lbs
3
Tracey
Perryman
4:30 PM
53 lbs
4
Janet
Lanier
3:30 PM
45 lbs
5
Kathi
Richardson
5:30 PM
43 lbs
5
Sydney
Nelson
8:15 AM
43 lbs
6
Christy
Marsh
4:30 PM
35 lbs
6
Leah
Rush
4:30 PM
35 lbs
7
Erica
Scripture
4:30 PM
33 lbs
First 2 rounds = 43#
8
Kandace
Gibson
8:15 AM
25 lbs
8
Maggie
Edmonson
8:15 AM
25 lbs
8
Taylor
Lowe
4:30 PM
25 lbs
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