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Components
Metcon
Metcon
Filthy Fifty
Settings
Location
(All)
CrossFit Point Break
Program
BodyFit
BroFit
Cardio Fit
CrossFit
Nutrition Coach
Online Fit
PB Kids
Point Break Recess Camp
Date
WOD
12.1.16 - CrossFit Point Break
Class
(All)
5:15 AM CrossFit
Open Gym
9:15 AM 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):
27 (16/11)
WOD
12.1.16
Warm-up
A: Coaches Choice
Strength
B: Metcon (AMRAP - Rounds)
Bench press 135/95 2 sets max effort
5 reps and hold 1 inch off of chest
Extra Work
C: Metcon (Weight)
2 sets of
CT FLETCHER DB tricep ext ladder.
8 reps each DBs ascending weight
Metcon
D: Filthy Fifty (Time)
For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 01, 2016
Male Athletes
1
Brian
Wilcox
5:15 AM CrossFit
38 Rounds
2
Josh
Rundall
5:15 AM CrossFit
8 Rounds
5+3
3
Bryan
Steuer
5:30 PM CrossFit
6 Rounds
3
JOSE
MELENDEZ
5:15 AM CrossFit
6 Rounds
2 set of 3. Probably could of done 1 more set
4
Christopher
Mink
5:15 AM CrossFit
5 Rounds
4
Jason
Eldred
5:30 PM CrossFit
5 Rounds
5
Gary
Bowker
4:30 PM CrossFit
4 Rounds
5
Kirk
Moore
5:15 AM CrossFit
4 Rounds
5
Pedro
Melendez
6:30 PM CrossFit
4 Rounds
5
Roger
Gauvreau
4:30 PM CrossFit
4 Rounds
6
Jamie
Anderson
5:15 AM CrossFit
2 Rounds
6
jaron
Becerra
5:15 AM CrossFit
2 Rounds
20 total reps
7
Brian
Cresswell
9:15 AM CrossFit
35 Rounds
15@115 and 20@105
8
Charles
Lafkoff
9:15 AM CrossFit
30 Rounds
95#
9
Michael
Tobis
5:30 PM CrossFit
8 Rounds
10
Anil
Hussain
5:30 PM CrossFit
5 Rounds
115#
Female Athletes
1
haidee
santiago
5:15 AM CrossFit
5 Rounds
2
Andrea
Bruti
5:15 AM CrossFit
3 Rounds
3
Katie
Wright
9:15 AM CrossFit
2 Rounds
10 total reps (2 - 5 second holds)
4
Allison
Muhlbauer
9:15 AM CrossFit
32 Rounds
19 in the 1st round but I didn't realize I needed to hold for 5s ...
5
Liz
Koehler
5:15 AM CrossFit
12 Rounds
2 rounds @ 85#
6
Shelia
Garcia
4:30 PM CrossFit
9 Rounds
5 Rds 65 4 rds 85
7
Monica
Terrell
4:30 PM CrossFit
7 Rounds
65lbs
8
lola
santiago
5:15 AM CrossFit
4 Rounds
9
Emma
Knowles
6:30 PM CrossFit
3 Rounds
65#
9
Private
5:15 AM CrossFit
3 Rounds
10
chelsea
nelson
5:30 PM CrossFit
2 Rounds
95#
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