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Components
Shoulder Press
Filthy Fifty
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
Care Club
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Thursday - 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):
20 (10/10)
Workout
Thursday
Warm-up
3 SETS
20 Jumping Jacks
100m Jog
10 Elbow Punches
Into …
3 SETS
20 Single Unders
100m Run
10 Strict Press
Strength
Shoulder Press (1x2 / 1x2 / 1x2+)
Shoulder Press
STRICT PRESS
1x2 @ 80% (Moderate) of 2RM
1x2 @ 85-90% (Mod-Heavy)
1x2+ @ 95% (Heavy)*
*As many reps as possible w/o failure...no more than 4-6.
(Score is Weight)
Workout
Filthy Fifty (Time)
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
In honor of Bob's 50th!
30 minute time cap
Scaling option: 30 reps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 03, 2020
Male Clients
1
Jim
Boora
CrossFit: 6:00 AM
1 x 3 @ 155 lbs
2
Bob
Barene
CrossFit: 12:00 PM
1 x 3 @ 140 lbs
3
Dr. Ryan
Farrer
CrossFit: 6:00 AM
1 x 2 @ 155 lbs
3
Dr. Ryan
Farrer
CrossFit: 6:00 AM
1 x 2 @ 155 lbs
4
Mike
Machowek
CrossFit: 3:30 PM
1 x 2 @ 150 lbs
5
Sean
McKechnie
CrossFit: 6:00 AM
1 x 2 @ 145 lbs
6
Andy
Polmateer
CrossFit: 9:00 AM
1 x 2 @ 125 lbs
2 reps
7
Ben
Barene
CrossFit: 4:30 PM
1 x 2 @ 110 lbs
8
Jimmy
Boora
CrossFit: 6:00 AM
1 x 1 @ 155 lbs
9
Alex
Barene
CrossFit: 12:00 PM
1 x 1 @ 140 lbs
Female Clients
1
Lauren
Atwood
5:30pm CrossFit
1 x 3 @ 100 lbs
2
Private
5:30pm CrossFit
1 x 4 @ 65 lbs
3
Eleanore
Machowek
CrossFit: 3:30 PM
1 x 3 @ 85 lbs
4
Brenda
Cardenas
CrossFit: 4:30 PM
1 x 3 @ 80 lbs
5
Jill
Simpson
CrossFit: 12:00 PM
1 x 2 @ 95 lbs
6
Jenna
Hensley
6:30pm CrossFit
1 x 2 @ 90 lbs
7
Private
6:30pm CrossFit
1 x 2 @ 80 lbs
7
Megan
McLean
5:30pm CrossFit
1 x 2 @ 80 lbs
8
Michelle
Lang
CrossFit: 4:30 PM
1 x 2 @ 70 lbs
9
Karla
Smith
CrossFit: 6:00 AM
1 x 0 @ 35 lbs
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