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Components
Metcon
Settings
Location
(All)
Driving Force CrossFit
Program
Date
Workout
1/2/18 - Driving Force CrossFit
Class
(All)
5:30 AM CrossFit
9:00 AM CrossFit
CrossFit: 10:00 AM
3:30 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
7:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
36 (20/16)
Workout
1/2/18
Warm-up
2:00 Bike
Hip Band circuit
10 steps to left
10 steps to right
10 squats
x 2
Wrist Stretch
Hip/Ankle stretch
Front Rack stretch on floor
Barbell Warm Up
5's
Metcon
Metcon (Time)
40 Wallball 20/14
20 Clean and Jerk 155/105
30 Ring Dips Rx+ 10 Ring Miscle ups
rest 5min
Repeat
30min Cap
Note time to complete each round.
Scaling /subs: ring dips to box dips
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 02, 2019
Male Clients
1
Jeff
Flippen
CrossFit: 10:00 AM
16:20
3 rds @ 28:33
2
Uriel
Garcia
9:00 AM CrossFit
16:48
Round one - 5:30 Round two - 6:18 Unbroken wall balls
3
Dub305
auguste
9:00 AM CrossFit
21:40
7:20
4
Frank
Carvalho
7:30 PM CrossFit
23:31
8:13 / 23:31
5
Serse
Ferdinand
9:00 AM CrossFit
26:01
6
marquiche
hughes
3:30 PM CrossFit
26:16
5 RMU / 155#
7
luis
lopez
5:30 AM CrossFit
0:00
Cap
8
Jaime
Negrin
CrossFit: 10:00 AM
16:56
135lb P snatch sub c&j
9
ALEXANDER
VASQUEZ
4:30 PM CrossFit
19:01
135lb RMU 1R(6:42)
10
Nick
Blauz
7:30 PM CrossFit
20:10
11
Robert
Lassegue
4:30 PM CrossFit
20:17
bar dips / 155#
12
erich
garcia
5:30 PM CrossFit
20:35
13
Andrés
Holguín
4:30 PM CrossFit
21:56
14
Guillermo
Hanfling
CrossFit: 10:00 AM
22:00
115#
14
Sebastian
Bert
9:00 AM CrossFit
22:00
135 cj 3 mu
15
butler
auguste
9:00 AM CrossFit
23:22
135lbs & ring mu
16
Michael
Sasario Jr
5:30 AM CrossFit
24:13
box dips (9:13 and 10:00)
17
Andres
Monsalve
6:30 PM CrossFit
25:00
rd 2 10 cj
18
Kristopher
Rodriguez
4:30 PM CrossFit
25:14
135. Push-ups.
19
giovanni
montero
9:00 AM CrossFit
27:00
115
Female Clients
1
Amy
Chatfield
4:30 PM CrossFit
15:46
4 ring MU 6strict assisted
2
millaj
jallim
9:00 AM CrossFit
24:03
3
Eillen
Phillips
3:30 PM CrossFit
23:22
10 BMU / 105#
4
Lori
Iglesias
5:30 AM CrossFit
18:06
55lbs
5
Grace
Gonzalez
4:30 PM CrossFit
20:07
5
Jessica
Phillips
CrossFit: 10:00 AM
20:07
75#
6
Alexandra
Ochoa
5:30 AM CrossFit
21:32
65/banded rd (8:45;7:47)
7
Leticia
Cruz
4:30 PM CrossFit
21:48
#75 / pushups
8
Fiorella
Carvalho
7:30 PM CrossFit
22:41
55lb / box dips (7:40 & 22:41)
9
Daphne
Jean-Pierre
5:30 AM CrossFit
23:41
95lbs; box dips
10
Kimberly
Ruppert
5:30 AM CrossFit
24:06
85 lb// banded RD
11
Evelyn
Gomez
5:30 AM CrossFit
24:37
box dips
12
tracy
cunningham
3:30 PM CrossFit
24:52
75#banded ring dips
13
Bailey
Johr
3:30 PM CrossFit
25:03
HSPU / 105#
14
Patricia
Saa
9:00 AM CrossFit
25:54
Finished the first round at 9:55. #75 & Box dips
15
Lina
Espinoza
9:00 AM CrossFit
26:45
85# banded rdips
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