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Components
Back Squat
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
CrossFit
High School Boot Camp
NC COMPETE
NC45
NCBURN
Olympic Lifting
Date
Workout
Friday - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
7 (3/4)
Workout
Friday
Warm-up
2 ROUNDS FOR QUALITY
30 Crossbody Mountain Climbers
5 Lunge-Lunge-Squats
6 Alt. Groiners w/ Thoracic Rotation
7 Burpees
Into…
1 ROUND FOR QUALITY
10 Barbell Back Squats
6 Barbell Front Squats
6 Barbell Strict Press
6 Barbell Thrusters
Strength
Back Squat (5x3)
Tempo Back Squat
5x3 @ (31X1)*
*Keep weight moderate.
(Score is Weight)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
15 Thrusters (75/55)|(65/45)
5 Ring Muscle-Ups
(Score is Time)
KG BB: (35/25)|(30/20)
RMU OPTION 1: Jumping Ring Muscle Ups
RMU OPTION 2: Burpee Pull-Ups
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Whiteboard:
Friday, June 25, 2021
Leaderboard
Men's Back Squat
Lyle Bowe
06/16/2021
5 x 3 @ 405 lbs
Austin Hatley
06/16/2021
5 x 3 @ 305 lbs
Jim Boora
11/02/2017
5 x 3 @ 305 lbs
Women's Back Squat
Cristen Rogers
08/17/2017
5 x 3 @ 205 lbs
Lauren Atwood
01/28/2020
5 x 3 @ 195 lbs
Chrissy Boice
11/02/2017
5 x 3 @ 180 lbs
Male Clients
1
Lyle
Bowe
CrossFit: 3:30 PM
5 x 3 @ 295 lbs
2
Mike
Machowek
CrossFit: 9:00 AM
5 x 3 @ 205 lbs
3
Rahe
Bell
CrossFit: 12:00 PM
6 x 3 @ 55 lbs
Did and extra set while I waited. Added 20# today to barbell for ...
Female Clients
1
Sadee
Jones
CrossFit: 9:00 AM
5 x 3 @ 185 lbs
Tempo
2
Brenda
Cardenas
CrossFit: 9:00 AM
5 x 3 @ 140 lbs
3
Tessie
Lang
CrossFit: 4:30 PM
5 x 3 @ 102 lbs
4
Liezel
Bowe
CrossFit: 3:30 PM
5 x 3 @ 85 lbs
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