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Components
Metcon
Settings
Location
(All)
CrossFit Grays Harbor
Program
At-Home Workouts
CrossFit
High School Boot Camp
NC COMPETE
NC45
NCBURN
Olympic Lifting
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):
9 (2/7)
Workout
Monday
Warm-up
CHIPPER WARM-UP (7:00 Cap)
10 Up-Downs
300m Row (moderate)
10 Burpees
200m Row (moderate-high)
15 Med-Ball Front Squats
100m Row (high)
15 Med-Ball Thrusters (:01 pause overhead)
Skill
ON A 10:00 RUNNING CLOCK...
Practice Handstand Walk, Wall Walk Skill or Handstand Hold
(No Measure)
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 MINUTES
25/20 Cal Row
20 Alt. DB Snatch (50/35)|(35/20)
15 Handstand Push-ups
(Score is Rounds + Reps)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 22, 2020
Male Clients
1
Mike
Machowek
CrossFit: 9:00 AM
3 + 10
2
Joel
Jackson
CrossFit: 3:30 PM
3 + 0
Female Clients
1
Kavina
Brown
6:30pm CrossFit
4 + 20
2
Cristen
Rogers
CrossFit: 4:30 PM
4 + 0
+400m run
2
Megan
McLean
5:30pm CrossFit
4 + 0
15# snatch 30# push press
3
Isarai
Thieme
CrossFit: 4:30 PM
3 + 20
Rx except for one ab mat for hspu
4
Aliisa
Lapacek
CrossFit: 9:00 AM
3 + 6
5
Ally
Collecchi
CrossFit: 9:00 AM
2 + 40
20lbs/ strict press
6
Karla
Smith
CrossFit: 6:00 AM
2 + 0
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