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Components
Row Pyramid (250m-1000m)
Squat Clean
Split Jerk
Front Squat
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
1/06/2017 - Crossfit Epically Awesome
Class
(All)
5:20 AM CrossFit
Open Gym 5:20AM-10:30AM
6:30 AM CrossFit
9:30 AM CrossFit
Lift Sesh w/ Jared 3PM-4PM
4PM-7:30PM Open Gym
4:10PM CrossFit
5:20 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
29 (13/16)
Workout
1/06/2017
Yoga/Mobility
Single Leg Forward Fold
I don't know how it's possible either....
Warm-up
dynamic clean warmup
Using an empty bar
2 rounds
-3 down/finish (jump and shrug)
-3 down/finish high pulls - elbows high and outside
-3 Hang Power Cleans
-3 Hang Squat Cleans
WOD
Row Pyramid (250m-1000m) (Time)
Row 250 meters
Rest 60 seconds
Row 500 meters
Rest 60 Seconds
Row 1000 meters
Rest 60 Seconds
Row 500 meters
Rest 60 Seconds
Row 250 meters
Janet! Gawd help you if you stop before you finish or get off the rower!!! I don't know what I will do...hahaha Yeah I do, I'll just make you do it anyway :)
FRIENDSHIP!!!!!
Skill/Strength
Squat Clean (3x5)
Squat Clean
You may drop the bar between sets.
Superhero Training
Split Jerk (3x5)
Split Jerk
PERFECT FORM
Front Squat (3x5)
Front Squat
Its not pause squats...you're welcome...again
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 06, 2017
Male Clients
1
LLOYD
HARRIS
6:30 PM CrossFit
12:26
Sorry boys...not today. Not in my house. #stillkingoftherowingcas...
2
Brendon
Jimenez
Lift Sesh w/ Jared 3PM-4P...
12:32
3
Grant
McHaney
Lift Sesh w/ Jared 3PM-4P...
12:59
WOD has changed
4
Kevin
Martinez
6:30 AM CrossFit
13:05
Damper - 8.5
4
Peter
Kober
4:10PM CrossFit
13:05
5
Lee
Ambrose
4:10PM CrossFit
13:07
6
Cyrus
Medrano
5:20 PM CrossFit
13:10
7
Jared
Williams
Lift Sesh w/ Jared 3PM-4P...
13:35
8
lance
cartwright
6:30 AM CrossFit
13:40
9
Sean
Gifford
Open Gym 5:20AM-10:30AM
13:57
8 damper
10
Jordan
Brewer
4PM-7:30PM Open Gym
14:17
11
Frank
Valeriani
4:10PM CrossFit
13:15
12
Matt
Osborn
6:30 PM CrossFit
15:57
Female Clients
1
Cara
Lopez
Lift Sesh w/ Jared 3PM-4P...
13:30
GRANT made me do this twice.....f you grant
2
Bianca
Weber
5:20 PM CrossFit
13:56
3
Katie
Harris
5:20 PM CrossFit
14:13
4
Audrey
Crismon
Lift Sesh w/ Jared 3PM-4P...
14:25
5
Sarah
Henson
4:10PM CrossFit
14:33
Damper 9
6
Sayde
Brandt
Lift Sesh w/ Jared 3PM-4P...
14:40
7
Hannah
Watkins
4:10PM CrossFit
14:49
8
Heather
Powell
4:10PM CrossFit
15:13
with one minute penalty for talking
9
Destinee
Medrano
5:20 PM CrossFit
15:15
10
Katie
Jaquet
4:10PM CrossFit
15:32
11
Nicole
Dues
5:20 PM CrossFit
15:35
12
Brittany
Pickard
Lift Sesh w/ Jared 3PM-4P...
15:43
damper on 8
13
Private
4:10PM CrossFit
15:47
14
Angel
Baran
9:30 AM CrossFit
15:50
15
Janet
James
6:30 AM CrossFit
16:30
pretty much died on the spot but didn't dare quit 😱
16
Buffie
Plack
6:30 PM CrossFit
17:04
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