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Components
Metcon
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
Care Club
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Monday - CROSSFIT GRAYS HARBOR
Class
(All)
CrossFit: 6:00 AM
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 3:30 PM
CrossFit: 4:30 PM
5:30pm CrossFit
6:30pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (6/13)
Workout
Monday
Warm-up
3 ROUNDS
15 Jumping Jacks
10 BB Sumo Good Morning
10 Box Step Overs
5/5 Single Leg Bent Over Row*
*With a DB in one hand, the same leg is raised off the floor as the athlete leans forward. They will perform 5 reps on one arm, then 5 on the other arm.
Strength
Metcon (Weight)
3 SETS FOR QUALITY
10/10 Single Leg DB RDL (Athlete Choice, Light)
10/10 Single Leg Glute Bridge-Ups
1:00 Slow Deadbugs
(Score is Weight)
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 12 MINUTES
5 Deadlifts (315/225)|(225/155)
10 Box Jump Overs (24/20)
15 Sit-Ups
(Score is Rounds + Reps)
KG BB: (143/93)|(100/70)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 22, 2021
Male Clients
1
Bob
Barene
CrossFit: 4:30 PM
35 lbs
1
Dr. Ryan
Farrer
CrossFit: 6:00 AM
35 lbs
2
Mike
Machowek
CrossFit: 3:30 PM
30 lbs
3
Jim
Boora
CrossFit: 6:00 AM
25 lbs
4
Kevin
Sparks
CrossFit: 4:30 PM
35 lbs
5
Austin
Hatley
CrossFit: 4:30 PM
25 lbs
Female Clients
1
Isarai
Thieme
6:30pm CrossFit
30 lbs
2
Tamara
Lyn
CrossFit: 12:00 PM
25 lbs
3
Chrissy
Boice
5:30pm CrossFit
15 lbs
3
Heather
McKee
CrossFit: 12:00 PM
15 lbs
4
Lauren
Atwood
5:30pm CrossFit
25 lbs
5
Brenda
Cardenas
CrossFit: 9:00 AM
20 lbs
5
Private
6:30pm CrossFit
20 lbs
5
Kavina
Brown
6:30pm CrossFit
20 lbs
5
Nicole
McEntyre
5:30pm CrossFit
20 lbs
5
Tessie
Lang
CrossFit: 4:30 PM
20 lbs
6
Karla
Smith
CrossFit: 6:00 AM
15 lbs
6
Megan
Bergeson
CrossFit: 3:30 PM
15 lbs
6
Megan
McLean
5:30pm CrossFit
15 lbs
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