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Components
Weighted Pull-ups
Pull-ups
Planks ME
12/8/2014
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
1/17/2017 - 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
Foundations 5:20 PM
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):
7 (6/1)
Workout
1/17/2017
Yoga/Mobility
Twisted Cross
-3 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
Skill/Strength
Weighted Pull-ups (3x8)
The Strict Pull-up
If you can do 3x8 at bodyweight strict, add weight.
All Strict Pull-ups.
Pull-ups (3x Max Effort)
Pull-ups
Planks ME (3x Max Effort. 1 Second = 1 rep)
3 Sets of Max Effort Planks High or Low.
RX+: TRX Straps or Rings
WOD
12/8/2014 (Time)
5 Rounds for time:
10 Handstand Push-ups
15 Close Grip Push-ups
OR
5 Rounds for time:
10 Strict Press
15 Incline Ring Push-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 17, 2017
Male Clients
1
Brandon
Dues
5:20 PM CrossFit
3 x 8 @ 26 lbs
Strict.
2
Brendon
Jimenez
Lift Sesh w/ Jared 3PM-4P...
3 x 8 @ 25 lbs
3
King
Ray
5:20 PM CrossFit
3 x 8 @ 15 lbs
4
Private
5:20 PM CrossFit
2 x 8 @ 15 lbs
4
Jordan
Brewer
4:10PM CrossFit
1 x 8 @ 15 lbs
5, 10, 15#
4
Kevin
Martinez
9:30 AM CrossFit
1 x 8 @ 18 lbs
2 x 8 @ 15lbs
Female Clients
1
Paige
Mouledous
5:20 AM CrossFit
3 x 3 @ 0 lbs
mod.
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