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Components
Bench Press
Metcon
Metcon
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
FRIDAY 9.23.16 - 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):
21 (13/8)
Workout
FRIDAY 9.23.16
Warm-up
Smash / Roll calves
Floss ankles
Then
4 Steady Rounds:
Row 250m
10 Inchworms to Push Ups
30 Double Unders
1: Bench Press (1RM)
Bench Press
MC: Metcon (AMRAP - Rounds and Reps)
AMRAP 7
30 Wallballs 20/14lbs
15 Chest to Bar Pull Ups
Wallballs
RX 20/14
RX C2B Pull Ups
SC1 Pull Ups
EC1: Metcon (Time)
COMPETITORS EXTRA CREDIT #1
Row 600/500
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 23, 2016
Male Clients
1
Prince
Jahi
9:30 AM CrossFit
1 x 1 @ 350 lbs
2
Ryan
Vanvoorhis
4:30 PM CrossFit
1 x 1 @ 320 lbs
3
Tannen
Mitchell
4:30 PM CrossFit
1 x 1 @ 290 lbs
failed 2x at 300#
4
Ben
Sauer
4:30 PM CrossFit
1 x 1 @ 280 lbs
5
Brendon
Marek
4:30 PM CrossFit
1 x 1 @ 265 lbs
6
A
G
9:30 AM CrossFit
1 x 1 @ 235 lbs
6
Bob
Roehrenbach
6:30 PM CrossFit
1 x 1 @ 235 lbs
6
phillip
costas
9:30 AM CrossFit
1 x 1 @ 235 lbs
7
MARLON
ERAZO
4:30 PM CrossFit
1 x 1 @ 225 lbs
8
Juan
Baltierra
6:00 AM CrossFit
1 x 1 @ 215 lbs
9
Dave
Pearcy
12:00 PM CrossFit
1 x 1 @ 195 lbs
10
Dustin
Riat
6:30 PM CrossFit
1 x 1 @ 185 lbs
10
Jeff
Bates
4:30 PM CrossFit
1 x 1 @ 185 lbs
Female Clients
1
Jessica
Boulbol
6:00 AM CrossFit
1 x 1 @ 120 lbs
1
Natasha
Brown
4:30 PM CrossFit
1 x 1 @ 120 lbs
2
Jenna
Daley
9:30 AM CrossFit
1 x 1 @ 115 lbs
need help with 120# at the top
3
Ellie
Carter
6:00 AM CrossFit
1 x 1 @ 110 lbs
4
Tessa
Khan
12:00 PM CrossFit
1 x 1 @ 95 lbs
5
Amanda
Perkins
9:30 AM CrossFit
1 x 1 @ 90 lbs
6
Pilar
Perez
12:00 PM CrossFit
1 x 1 @ 80 lbs
7
Lluridiana
Leal
9:30 AM CrossFit
1 x 1 @ 75 lbs
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