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Components
Diane
Push-ups
Back Squat
Deadlift
Bench Press
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
1/09/2017 - Crossfit Epically Awesome
Class
(All)
Open Gym 5:20AM-10:30AM
5:20 AM CrossFit
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):
34 (15/19)
Workout
1/09/2017
Yoga/Mobility
Dragon Pose
-4 Minutes each side
Warm-up
CrossFit Warm-up 2
3 Rounds 10-15 Reps of:
Pass thru's w/ PVC
Overhead Lunges w/ PVC
Sit-ups
Plank 1 Minute
Push-ups
Active Shoulders
WOD
12 Minute Cap.
Complete Diane as fast as possible. Then with the remainder of your time do as many push-ups as possible.
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
Push-ups
Push-ups
Skill/Strength
Back Squat (5x5)
Back Squat
Superhero Training
Deadlift (1x5)
Deadlift
Bench Press (5x5)
Bench Press
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 09, 2017
Male Clients
1
Grant
McHaney
Lift Sesh w/ Jared 3PM-4P...
4:14
2
Kevin
Martinez
9:30 AM CrossFit
6:26
3
Jared
Williams
Lift Sesh w/ Jared 3PM-4P...
6:40
need to get faster at deads
4
Jordan
Brewer
Lift Sesh w/ Jared 3PM-4P...
6:45
5
Brandon
Dues
5:20 PM CrossFit
7:44
Legs died...
6
Brendon
Jimenez
Lift Sesh w/ Jared 3PM-4P...
8:07
Unbroken DLs, sucked at HSPUs
7
lance
cartwright
6:30 AM CrossFit
8:44
35 kb
8
Matt
Osborn
6:30 PM CrossFit
5:59
20lb dumbbell instead of hs pushups
9
Lee
Ambrose
4:10PM CrossFit
7:00
185lbs 1 ab mat HSPU
10
Clark
moncure
5:20 AM CrossFit
7:59
44lb KB press
11
Cyrus
Medrano
5:20 PM CrossFit
8:44
165# deadlift ;53# KB push press each arm;
12
Tom
Wire
5:20 PM CrossFit
9:29
185lb DL // HSPU 1 abmat
13
mark
noon
5:20 AM CrossFit
10:26
14
King
Ray
5:20 AM CrossFit
11:42
2 ab mats for HSPU
15
Ryan
Spitznagel
6:30 AM CrossFit
12:00
135 35 KB
Female Clients
1
Private
4:10PM CrossFit
5:46
2
Tracy
Auber
6:30 PM CrossFit
4:25
135 DL 26# Push press
3
Hannah
Watkins
4:10PM CrossFit
4:34
65 lb deadlift - 15 lb shoulder to overhead
4
Angie
Grant
5:20 PM CrossFit
4:41
5
Katie
Jaquet
4:10PM CrossFit
5:29
65 lb deadlift pushups on knees
6
Cara
Lopez
6:30 PM CrossFit
5:50
7
Brandi
Schwall
5:20 AM CrossFit
5:53
8
Destinee
Medrano
5:20 PM CrossFit
6:02
105# DL, 18lb kettle bell, 65 push ups from knees
9
Sayde
Brandt
4:10PM CrossFit
6:15
10
Janet
James
5:20 AM CrossFit
6:35
110# DL, 18# press,
11
Brittany
Pickard
5:20 AM CrossFit
6:40
105
12
Estrella ...
Perez
9:30 AM CrossFit
7:00
light weigth
13
Steph
Karins
5:20 AM CrossFit
7:33
155#, 26# kb press
14
Christina
Tovar
5:20 PM CrossFit
8:08
155# dl, 35lb kb push press
15
Angel
Baran
9:30 AM CrossFit
9:24
135 lb dl; 2 ab mat hspu
16
Private
4:10PM CrossFit
10:13
17
Tabitha
Erickson
6:30 AM CrossFit
10:55
155 lbs, 3 ab mates
18
Stephanie
Alarcon
6:30 AM CrossFit
11:04
105 Lbs dead, pink kettle
19
Nicole
Dues
5:20 PM CrossFit
18:18
105 # bar and handstand push ups
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