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Components
Deadlift
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Friday - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (8/9)
Workout
Friday
Warm-up
15 mins
Weightlifting
25 mins
Deadlift
4x6
Superset with
Strict Ring Dips
4x5-15 unbroken
Deadlift (4x6)
Deadlift
Metcon
Metcon (Time)
3 Rounds
400m Run
15 C2B
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Whiteboard:
Friday, January 13, 2017
Male Clients
1
Kason
Davis
9:00 AM CrossFit
4 x 6 @ 315 lbs
2
Carlos
Jara
6:00 AM CrossFit
4 x 6 @ 275 lbs
3
Joel
Hargett
5:00 PM CrossFit
4 x 6 @ 250 lbs
4
Gary
Sunstrom
9:00 AM CrossFit
4 x 6 @ 205 lbs
5
Steve
Schuler
5:00 PM CrossFit
4 x 6 @ 165 lbs
6
Augusto
Benitez
6:00 PM CrossFit
4 x 6 @ 164 lbs
7
Jeb
Ware
9:00 AM CrossFit
4 x 6 @ 155 lbs
8
Brett
Williams
9:00 AM CrossFit
3 x 6 @ 245 lbs
1x1 @225
Female Clients
1
Emily
Varner
5:00 PM CrossFit
4 x 6 @ 155 lbs
1
Lisa
Hovis
5:00 PM CrossFit
4 x 6 @ 155 lbs
2
Rachel
Hedrick
5:00 PM CrossFit
4 x 6 @ 135 lbs
3
Charley
Williams
9:00 AM CrossFit
4 x 6 @ 105 lbs
4
Omayra
Rosa
9:00 AM CrossFit
4 x 6 @ 35 lbs
5
Jenny
Rosas
6:00 AM CrossFit
2 x 6 @ 135 lbs
105,125
5
Carolina
Martinez
6:00 AM CrossFit
1 x 6 @ 150 lbs
105, 115, 135, 145
5
Jennifer
Rosa
9:00 AM CrossFit
1 x 6 @ 115 lbs
5
Sarah
Cote
6:00 AM CrossFit
1 x 6 @ 145 lbs
85,115,135
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