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Components
Back Squat
Shoulder Press
Metcon
Metcon
Plank
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
MONDAY 9.12.16 - Lowry CrossFit
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
12:00 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
29 (13/16)
Workout
MONDAY 9.12.16
Warm-up
Couch Stretch 3:00/side
Roll Lats/Triceps
Then
4 Steady Rounds:
10 Kettlebell Thrusters
40 Double Unders
1: Back Squat (5X5)
Back Squat
*60% of 1RM
2: Shoulder Press (5X3)
Shoulder Press
*85% of 1RM
** hit 1X3 @ 80% before getting to working sets
MC: Metcon (Time)
For Time:
30-20-10
Weighted Sit Ups
Front Squats 115/75lbs
Kettlebell Swings 70/53lbs
Front Squats
RX 115/75
SC1 95/55
Kettlebell Swings
RX 70/53
SC1 53/35
EC1: Metcon (Time)
COMPETITORS EXTRA CREDIT #1
4 Rounds
80 Double Unders
Bike 20 Calories
Rest 2:00
EC2: Plank (Accumulate 7 minutes)
COMPETITORS EXTRA CREDIT #2
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 12, 2016
Male Clients
1
Ben
Sauer
5:30 PM CrossFit
5 x 5 @ 255 lbs
2
Tannen
Mitchell
6:30 PM CrossFit
5 x 5 @ 245 lbs
2
Brendon
Marek
6:30 PM CrossFit
5 x 5 @ 245 lbs
2
Ryan
Vanvoorhis
4:30 PM CrossFit
5 x 5 @ 245 lbs
3
A
G
12:00 PM CrossFit
5 x 5 @ 225 lbs
4
Bob
Roehrenbach
6:30 PM CrossFit
5 x 5 @ 205 lbs
4
Juan
Baltierra
6:30 PM CrossFit
5 x 5 @ 205 lbs
5
Ryan
Collette
4:30 PM CrossFit
5 x 5 @ 185 lbs
5
Ryan
McNamara
4:30 PM CrossFit
5 x 5 @ 185 lbs
6
Robbie
McMath
5:30 PM CrossFit
5 x 5 @ 180 lbs
7
phillip
costas
12:00 PM CrossFit
5 x 5 @ 165 lbs
8
Gerson
Marroquin
5:30 PM CrossFit
5 x 5 @ 145 lbs
9
Prince
Jahi
9:30 AM CrossFit
5 x 5 @ 135 lbs
jump squats X 5
Female Clients
1
simone
kalhorn
4:30 PM CrossFit
5 x 5 @ 165 lbs
2
Erica
Rew
9:30 AM CrossFit
5 x 5 @ 145 lbs
3
Private
9:30 AM CrossFit
5 x 5 @ 135 lbs
3
Erin
Bonthron
5:30 PM CrossFit
5 x 5 @ 135 lbs
4
Ellie
Carter
4:30 PM CrossFit
5 x 5 @ 120 lbs
4
Lindsey
Chapin
6:30 PM CrossFit
5 x 5 @ 120 lbs
5
Jenna
Daley
6:00 AM CrossFit
5 x 5 @ 115 lbs
6
Myriam
Vélez Ferrer
4:30 PM CrossFit
5 x 5 @ 105 lbs
7
Maura
Sobremesana
6:30 PM CrossFit
5 x 5 @ 100 lbs
7
Melissa
Wood
6:30 PM CrossFit
5 x 5 @ 100 lbs
8
Private
5:30 PM CrossFit
5 x 5 @ 95 lbs
8
Cassandra
Nowaczyk
6:30 PM CrossFit
5 x 5 @ 95 lbs
8
Charlie
Brown
5:30 PM CrossFit
5 x 5 @ 95 lbs
9
Shauna
Jardon
6:00 AM CrossFit
5 x 5 @ 85 lbs
9
Tessa
Khan
9:30 AM CrossFit
5 x 5 @ 85 lbs
10
Sarah
Massena
12:00 PM CrossFit
5 x 5 @ 75 lbs
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