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Components
Metcon
Metcon
Settings
Location
(All)
Fusion Training
Program
CrossFit
Date
WOD
"7/14/15" - Fusion Training
Class
(All)
6:15 AM
7:15 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
7:30 PM OPEN GYM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
39 (16/23)
WOD
"7/14/15"
OPTIONAL STRENGTH
BUILD TO 1RM SNATCH IN 10 ATTEMPTS
"July, 14 2015"
200m run
2 rounds:
7 kipping swings
7 AS
7 DB shoulder presses
A: Metcon (No Measure)
EMOM FOR 12 MIN:
EVENS: 5 STRICT PULL UPS
ODDS: 10 T2B
B: Metcon (4 Rounds for time)
4 ROUNDS:
25/15 CAL ASSAULT BIKE
REST 2 MIN
C: Metcon (Time)
2 ROUNDS:
400M RUN
20 C2B
10 DB THRUSTERS
L2/RX: 35/25
SCALED: RING ROWS AND
PICK A WEIGHT THAT FEELS TOUGH
Mobility
Bilateral internal rotation mob
Bonesaw calf smash
OPTIONAL CONDITIONING
200 DU FOR TIME
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 14, 2015
Male Athletes
1
Ryan
Wingers
6:15 AM
4:55
2
Ryan
Brack
4:30 PM
5:26
ouch...who wrote this?!?!?!
3
Blake
Joyce
6:30 PM
5:51
4
Hunter
Waters
6:30 PM
6:00
5
James
Franklin
6:30 PM
6:11
6
Frankie
Morris
7:15 AM
6:46
7
Roman
Joyce
6:30 PM
7:05
8
Joe
Westerfield
6:30 PM
8:27
9
Clifton
Walker
8:15 AM
9:59
10
Michael
Moore
12:15 PM
11:07
11
Bryce
Westerfield
6:30 PM
7:37
12
Max
Hewitt
3:30 PM
8:20
13
Noah
Kiker
12:15 PM
11:17
14
Jason
Cammack
6:30 PM
11:18
15
Ellis
Zettler
4:30 PM
0:00
crip: 1 leg
15
Ian
Winsemius
6:30 PM
0:00
Fail
Female Athletes
1
Christina
Gipson
4:30 PM
2:17
2
Jessica
Sexton
12:15 PM
3:31
OUCH (!)
3
Haley
McCoy
4:30 PM
4:37
4
Lena
Hudson
4:30 PM
5:02
5
Dianna
Floyd
8:15 AM
5:10
6
Penny
Hanson
6:15 AM
5:25
7
Private
6:15 AM
5:51
8
Amanda
Wheeler
5:30 PM
6:17
9
Lacey
Harris
8:15 AM
6:18
10
Meghan
Bodamer
12:15 PM
6:19
11
Sandi
DeLoach
4:30 PM
6:35
12
Candace
Kent
5:30 PM
8:30
13
Mia
Burdette
12:15 PM
1:51:00
14
Morgan
Conner
5:30 PM
4:38
15
Amanda
Bell
5:30 PM
5:55
16
Amanda
Smith
7:15 AM
6:24
16
Taylor
Mackie
3:30 PM
6:24
17
Donna
Wright
4:30 PM
6:58
17
Raven
Stocking
3:30 PM
6:58
18
Brittney
Shuman
12:15 PM
7:01
19
Ginny
Helvey
12:15 PM
7:16
20
Janetta
Alabi-Isama
12:15 PM
9:13
21
Carol
Brown
12:15 PM
9:57
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