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Components
Metcon
Settings
Location
(All)
CrossFit Staines
Program
Conditioning
CrossFit
Olympic Weightlifting
Open Gym
Date
Workout
Thursday - CrossFit Staines
Class
(All)
6:00am CrossFit
7:00am CrossFit
9:30am CrossFit
5:30pm CrossFit
6:30pm CrossFit
7:30pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
37 (19/18)
Workout
Thursday
Warm-up
4 ROUNDS (progress movement every round)
:30 of...Single Unders → Fast Singles → High Jump Singles → DU’s or attempts
10 Reps of...Plate DL → Plate Power Clean → Plate G2O → Plate Thruster
10 Reps of...BW Lunge → Lunge with Twist → Groiner with Twist → Bootstrapper
Workout
Metcon (3 Rounds for reps)
EVERY 9:00 FOR 27:00...
1500m Row/1200m Run/3500m Bike (Cap 7min)
25 Plate Ground to OH 15/10 (Rx+20/15)
Max Double Unders in Remaining Time
Optional Finisher
"SUNS OUT, GUNS OUT"
3 SETS
15 DB Floor Press (Heavy)
:45 "Gun Hold" w/ Plate*
*Gun Hold is holding plate at waist height in 1/2 curl and elbows pinned to body
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, 01, August 2019
Male Clients
1
Albert
Saa-Garriga
6:30pm CrossFit
154 Total Reps
2
Drax
Stan
5:30pm CrossFit
123 Total Reps
3
Louis
Hill
5:30pm CrossFit
104 Total Reps
4
Liam
O'shea
6:30pm CrossFit
90 Total Reps
5
Víctor
Cebollada ...
5:30pm CrossFit
64 Total Reps
6
Reece
Ellis
6:30pm CrossFit
38 Total Reps
7
Marcus
Warden
7:00am CrossFit
25 Total Reps
8
Luke
Tweddell
5:30pm CrossFit
6 Total Reps
9
Daniel
Tate
7:00am CrossFit
222 Total Reps
10
Bruce
Peake
5:30pm CrossFit
142 Total Reps
SU
11
Daniel
Reilly
5:30pm CrossFit
132 Total Reps
12
Brad
Green
6:00am CrossFit
13 Total Reps
13
Ady
Griffith
5:30pm CrossFit
12 Total Reps
14
Robert
Chambers
6:00am CrossFit
9 Total Reps
15
Chris
Burt
6:30pm CrossFit
5 Total Reps
16
Rafael
Orta
7:30pm CrossFit
307 Total Reps
17
Dan
Lynch
7:00am CrossFit
183 Total Reps
18
Phil
Langley
6:30pm CrossFit
75 Total Reps
19
Paul
Isaacs
7:00am CrossFit
70 Total Reps
10kg, singles
Female Clients
1
Juliana
Souza Campos
7:30pm CrossFit
107 Total Reps
2
Jess
Munro
7:00am CrossFit
63 Total Reps
3
Siobhan
Waters
7:00am CrossFit
12 Total Reps
4
Fiona
Everington
9:30am CrossFit
3 Total Reps
5
Jeanette
Adams
5:30pm CrossFit
212 Total Reps
6
Tash
Masterman
5:30pm CrossFit
132 Total Reps
7
Zoe
Kier
5:30pm CrossFit
121 Total Reps
8
Adele
Langley
6:30pm CrossFit
71 Total Reps
9
Andreea
Wherlock
9:30am CrossFit
60 Total Reps
10
Deborah
Tate
9:30am CrossFit
45 Total Reps
11
Emily
Hogg
7:00am CrossFit
23 Total Reps
12
Ana
Briggs
9:30am CrossFit
18 Total Reps
13
Danielle
Batt
5:30pm CrossFit
11 Total Reps
14
Ronit
Holmes
6:30pm CrossFit
10 Total Reps
15
Sophie
Knight
7:30pm CrossFit
195 Total Reps
16
Holly
Laws
5:30pm CrossFit
25 Total Reps
17
Margeaux
Gibson
9:30am CrossFit
1 Total Reps
18
Harvir
Kaler
5:30pm CrossFit
0 Total Reps
single and doubkes
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