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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Juke Joint
Program
CrossFit
OPEN GYM
Date
Workout
Monday, 12/28/20 - CrossFit Juke Joint
Class
(All)
CrossFit: 5:00 AM
CrossFit:: 6:00AM
CrossFit: 8:00 AM
CrossFit: 9:00 AM
CrossFit 4:15PM
CrossFit 5:15PM
CrossFit: 6:15 PM
HOME BODY BUILD BOOTCAMP
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
15 (5/10)
Workout
Monday, 12/28/20
Box WOD
A: Metcon (AMRAP - Reps)
EMOM 16
1st Min- 10/8 Cal row, then AMRAP burpees
2nd Min-10 WB shots 10/9ft 20/14#, then AMRAP burpees
3rd Min-10 Box Jump 24/20", Then AMRAP burpees
4th Min- 50 DU, Then AMRAP burpees
Total number of burpees MINUS total missed reps for the score.
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 21
15 KB Swing 1.5/1pood
10 Burpee to a 10# plate
16 KB Snatch 1.5/1pood (8 each arm)
10 Burpee to a 10# plate
KB Swing is American KB Swing
Burpee to a plate:
https://youtu.be/NE1sENZASmY
HOME WOD
Do A and B
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 28, 2020
Male Clients
1
Sung
Hong
CrossFit 5:15PM
58 Reps
2
Brian
Bunk
CrossFit:: 6:00AM
2 Reps
one round of 27 du's killed me
3
Anthony
Huff
CrossFit 4:15PM
0 Reps
Negative something...
4
Alex
McCarty
CrossFit 4:15PM
38 Reps
SU instead of DU
5
Thomas
Walker
CrossFit: 8:00 AM
0 Reps
You can't put negative numbers in here
Female Clients
1
Alana
Witulski
CrossFit 5:15PM
83 Reps
2
Catherine
Whiting
CrossFit: 8:00 AM
75 Reps
3
Private
CrossFit: 9:00 AM
72 Reps
4
Dawn
Huff
CrossFit: 8:00 AM
69 Reps
5
Hannah
Archuleta
CrossFit 4:15PM
47 Reps
20 DU instead of 50 DU
5
Lucy
Streich
CrossFit:: 6:00AM
47 Reps
did 15 du per round
6
Private
HOME BODY BUILD BOOTCAMP
25 Reps
7
Aimee
Wride
CrossFit: 5:00 AM
0 Reps
11 burpees minus several du and 5 WB
7
Raigen
Manspeaker
CrossFit: 5:00 AM
0 Reps
45 minus lots of du
7
Tia-Clair
II Ward
CrossFit: 9:00 AM
0 Reps
Sung (or Alana, who knows) tried to kill me today using burpees. ...
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