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Components
Barbell Incline Bench
Metcon
Settings
Location
(All)
CrossFit Armed
Program
Armed Build and Motor
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
“Be happy with what you have while working for what you want.” – Helen Keller - CrossFit Armed
Class
(All)
6:00 AM CrossFit
7:00 AM CrossFit
8:00 AM CrossFit
9:00 AM CrossFit
ZOOM ONLY CROSSFIT
5:15 PM CrossFit
6:15 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (9/8)
Workout
“Be happy with what you have while working for what you want.” – Helen Keller
Prehab
10 Pause Kips
30sec Bottom of Squat Hold
x2
A1): Barbell Incline Bench (3x10 Tempo 31x1 (Build up in weight) )
A2) Strict Chin up 3xMax Reps
WOD: Metcon (Time)
21-15-9
Burpee to a Target
Toe To bar
Rest 2min
9-6-3
Front Squat
Bar Muscle Up
155lb/105lb 135lb/85lb 115lb/75lb
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 07, 2022
Male Clients
1
Kassio
Correa
6:00 AM CrossFit
3 x 10 @ 185 lbs
2
Francesco
Corvetto
6:15 PM CrossFit
8 x 10 @ 155 lbs
80 reps
3
Jeancarlos
Reyes
5:15 PM CrossFit
3 x 10 @ 135 lbs
3
Onan
Marroquin
6:15 PM CrossFit
3 x 10 @ 135 lbs
4
Pablo
Ospina
6:00 AM CrossFit
3 x 10 @ 125 lbs
5
Malik
Grove
5:15 PM CrossFit
3 x 10 @ 115 lbs
6
RONNY
COHEN
6:00 AM CrossFit
3 x 10 @ 105 lbs
7
Manny
Torres
8:00 AM CrossFit
3 x 10 @ 100 lbs
8
Shmuel
Hazan
8:00 AM CrossFit
3 x 10 @ 85 lbs
65 - 75 - 85
Female Clients
1
Michelle
HALL
6:00 AM CrossFit
3 x 10 @ 70 lbs
First serve was 75 lbs
2
karen
castillo
8:00 AM CrossFit
3 x 10 @ 65 lbs
3
Andrea
Oropeza
6:15 PM CrossFit
3 x 10 @ 55 lbs
3
Chandra
Pena
9:00 AM CrossFit
3 x 10 @ 55 lbs
3
Chavee
Lew
8:00 AM CrossFit
3 x 10 @ 55 lbs
3
Isadora
Velazquez
6:00 AM CrossFit
3 x 10 @ 55 lbs
4
Sofia
Arias
7:00 AM CrossFit
3 x 10 @ 50 lbs
1st empty 2nd 45 3rd 50
5
Coinncy
Pascal
9:00 AM CrossFit
3 x 10 @ 35 lbs
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