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Components
Power Clean
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Wednesday - CrossFit Pineville
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
9:00 AM CrossFit
11:00 AM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
7:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
43 (20/23)
Workout
Wednesday
Warm-up
15 mins
Dynamic Warm-up
Weightlifting
25 mins
Power Clean (3, 3, 3, 3, 3)
Power Clean
*Increase weight each set
Metcon
Metcon (6 Rounds for calories)
E2MOM for 6 sets
4 Power Cleans (85% of today's heaviest 3 rep)
30 secs max calories on rower
*Score is max cals in the 30 seconds for each round
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 06, 2016
Male Clients
1
Justin
Flatt
6:00 PM CrossFit
1 x 3 @ 255 lbs
2
Casey
Smith
6:00 AM CrossFit
1 x 3 @ 245 lbs
3
Trent
Guild
11:00 AM CrossFit
1 x 3 @ 225 lbs
4
Eric
Robinson
6:00 AM CrossFit
1 x 3 @ 205 lbs
5
Jung
Pak
7:00 PM CrossFit
1 x 3 @ 195 lbs
Set'em up
6
Andrew
Ross
5:00 PM CrossFit
1 x 3 @ 185 lbs
6
Jason
Cansler
6:00 PM CrossFit
1 x 3 @ 185 lbs
7
Dan
Carley
5:00 AM CrossFit
1 x 3 @ 175 lbs
7
Private
9:00 AM CrossFit
1 x 3 @ 175 lbs
7
Young
Kim
7:00 PM CrossFit
1 x 3 @ 175 lbs
8
Jorge
Armenta
6:00 AM CrossFit
1 x 3 @ 165 lbs
9
Alan
Rosero
5:00 PM CrossFit
1 x 3 @ 155 lbs
9
Michael
Eannone
7:00 PM CrossFit
1 x 3 @ 155 lbs
10
Joey
White
5:00 PM CrossFit
1 x 3 @ 145 lbs
10
JR
Nunn
5:00 AM CrossFit
1 x 3 @ 145 lbs
11
Chad
Cockerill
7:00 PM CrossFit
1 x 3 @ 135 lbs
11
Private
6:00 PM CrossFit
1 x 3 @ 135 lbs
12
Michael
Fiery
5:00 PM CrossFit
2 x 3 @ 125 lbs
12
Jonathan
Visconti
7:00 PM CrossFit
1 x 3 @ 125 lbs
13
Justin
Higbee
5:00 AM CrossFit
1 x 3 @ 115 lbs
85, 95, 105, 115
Female Clients
1
Kelci
Peterson
6:00 PM CrossFit
1 x 3 @ 145 lbs
2
Jackie
Cansler
6:00 PM CrossFit
1 x 3 @ 135 lbs
3
Amy
Bullock
6:00 PM CrossFit
1 x 3 @ 125 lbs
ugly
3
Suzanne
Smith
5:00 PM CrossFit
1 x 3 @ 125 lbs
125; 120; 115; 110; 105
4
Brittany
Dirmann
9:00 AM CrossFit
1 x 3 @ 120 lbs
105, 105,110,115
4
Michelle
Shuck
9:00 AM CrossFit
1 x 3 @ 120 lbs
95, 105, 110, 115
4
Shannon
Davis
5:00 PM CrossFit
1 x 3 @ 120 lbs
1 rep at 125
5
Holli
Christ
5:00 PM CrossFit
1 x 3 @ 115 lbs
5
Kelly
Melton
11:00 AM CrossFit
1 x 3 @ 115 lbs
95, 105, 105, 110, 115
6
Stephanie
Tysinger
9:00 AM CrossFit
1 x 3 @ 105 lbs
7
Carolina
Martinez
5:00 AM CrossFit
1 x 3 @ 95 lbs
7
Lisa
Hovis
5:00 AM CrossFit
1 x 3 @ 95 lbs
8
Amy
Remer
5:00 PM CrossFit
1 x 3 @ 90 lbs
8
Courtney
Schuler
9:00 AM CrossFit
1 x 3 @ 90 lbs
70, 75, 80, 85
8
Summer
Nunn
5:00 AM CrossFit
1 x 3 @ 90 lbs
failed on 3rd @ 95
9
Rachel
Klahr
6:00 PM CrossFit
1 x 3 @ 85 lbs
10
Mallory
Fiery
5:00 PM CrossFit
1 x 3 @ 65 lbs
45,50,55,60,65 *couldve gone heavier
11
Laura
Yakamna
6:00 PM CrossFit
4 x 3 @ 63 lbs
12
Lauren
Bryant
6:00 AM CrossFit
8 x 3 @ 55 lbs
12
Private
6:00 PM CrossFit
5 x 3 @ 55 lbs
13
Jasmine
Nivens
9:00 AM CrossFit
1 x 3 @ 47 lbs
35,37,40,45,47
14
Cara
Stutts
6:00 PM CrossFit
1 x 3 @ 45 lbs
15
Corey
Knight
7:00 PM CrossFit
1 x 1 @ 100 lbs
65/75/85/90/95
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