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Components
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):
16 (3/13)
Workout
Monday
Warm-up
AMRAP x 6 MINUTES
30 Single Unders
10 BW Good Morning
10 Deadbugs
10 Glute Bridge-Ups
Extended Warm-up
Metcon (No Measure)
3 SETS FOR QUALITY
8/8 Single KB RDL (Athlete Choice, Moderate-Heavy)
15 Slow Banded Good Mornings
(No Measure)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
15 Deadlifts (225/155)|(155/105)
25 Sit-Ups
35 Double Unders*
*Option for "Unbroken" Double Unders.
(Score is Time)
KG BB: (100/70)|(70/55)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 03, 2021
Male Clients
1
Jim
Boora
CrossFit: 6:00 AM
19:16
DU’s unbroken
2
Dr. Ryan
Farrer
CrossFit: 6:00 AM
21:11
#205
3
Mike
Machowek
CrossFit: 3:30 PM
18:11:15
225#, Achilles 70 single unders/rd
Female Clients
1
Madi
Niemi
CrossFit: 12:00 PM
9:40
Unbroken
2
Sarah
Lynch
CrossFit: 12:00 PM
14:02
155# DUBs
3
Lauren
Atwood
CrossFit: 12:00 PM
10:38
155# Singles unbroken
4
Tamara
Lyn
CrossFit: 12:00 PM
11:01
Singles
5
Private
6:30pm CrossFit
12:45
6
Brenda
Cardenas
CrossFit: 9:00 AM
12:52
#155/singles. Thumb injury
7
Carla
Zenner
CrossFit: 12:00 PM
13:54
8
Becky
Elder
5:30pm CrossFit
14:45
135#, 20 dubs
9
Karla
Smith
CrossFit: 6:00 AM
14:52
55lb bar 70 singles
10
Cristen
Rogers
CrossFit: 3:30 PM
15:15
105# Jumped 2rds only
11
Tessie
Lang
CrossFit: 4:30 PM
15:50
5 ROUNDS FOR TIME 15 Deadlifts (225/155)|(155/105) 25 Sit-Ups 35 ...
12
Megan
McLean
5:30pm CrossFit
17:08
155# -wanted to drop weight but Madi was watching 👀, singles
13
Nicole
McEntyre
6:30pm CrossFit
18:23
155#, singles
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