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Components
Metcon
Clean and Jerk
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Friday - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
8:15 AM CrossFit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
47 (19/28)
Workout
Friday
Metcon
Metcon (Time)
In a 15 Minute Window:
2 Rounds:
30/21 Calorie Row
25 Box Jump Overs (24/20)
20 Front Squats 95/65 (Rx+=135/95)
In Time Remaining…
Build to a Heavy:
Squat Clean + Hang Squat Clean + Jerk
Clean and Jerk
Clean and Jerk
Skill
Alternating On the Minute x 12:
Minute 1: 2 Turkish Get-ups (1 per arm)
Minute 2: 35 Second Handstand Hold
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 18, 2019
Male Clients
1
Mark
Barnhart
12:15 PM CrossFit
8:22
2
John
Wedding
12:15 PM CrossFit
9:32
3
Chris
Bowen
9:30 AM CrossFit
10:45
4
Kevin
Gilbert
12:15 PM CrossFit
12:22
5
3
Pete
5:30 PM CrossFit
14:20
6
Alex
Kersis
3:30 PM CrossFit
9:03
7
Kevin
Lacjak
5:30 PM CrossFit
9:52
8
Sylvain
Thibault
5:30 PM CrossFit
10:32
9
John
Williamson
5:30 PM CrossFit
10:34
10
Private
6:00 AM CrossFit
11:00
11
Mark
Richardson
3:30 PM CrossFit
11:04
12
Private
12:15 PM CrossFit
11:50
13
John
Hays
9:30 AM CrossFit
13:17
14
Jamie
Price
5:30 PM CrossFit
14:30
15
Allan
Cheateaux
12:15 PM CrossFit
9:40
RX wt, step up 24"
16
Dan
Lincoln
6:00 AM CrossFit
11:00
17
ed
roy
5:30 PM CrossFit
11:18
18
Matt
Bachus
8:15 AM CrossFit
13:08
19
Doug
Kittelsen
8:15 AM CrossFit
13:55
Female Clients
1
Jami
Cheateaux
8:15 AM CrossFit
8:07
2
Lexi
Landers
6:00 AM CrossFit
9:00
3
Christina
Griggs
8:15 AM CrossFit
9:02
4
Jessica
Lessig
8:15 AM CrossFit
9:07
5
Kristina
Barnhart
6:00 AM CrossFit
9:23
6
Lia
Christians
8:15 AM CrossFit
9:44
7
Johana
Matuskova
9:30 AM CrossFit
9:56
8
Kristin
Head
6:00 AM CrossFit
11:09
9
Amanda
Spungin
9:30 AM CrossFit
12:29
10
Angie
O'Keefe
6:00 AM CrossFit
13:15
11
Bella
Vogl
4:30 PM CrossFit
8:02
12
Karin
Thomsen
4:30 PM CrossFit
9:05
13
Erica
Haag
8:15 AM CrossFit
10:15
14
courtney
alberts
6:00 AM CrossFit
10:39
15
kathy
long
8:15 AM CrossFit
10:46
15
Liz
Krupa
8:15 AM CrossFit
10:46
16
Peri
Vogl
9:30 AM CrossFit
10:58
step up RX weights and Box
17
MaryBeth
Price
8:15 AM CrossFit
11:00
18
Dana
Bossert
8:15 AM CrossFit
11:15
18
Maya
Gonzales
6:00 AM CrossFit
11:15
19
Ann-Marie
whittington
5:30 PM CrossFit
11:20
19
Ruthann
Christensen
3:30 PM CrossFit
11:20
20
Sage
Schoenfeld
6:00 AM CrossFit
11:40
21
Claire
Dorfman
12:15 PM CrossFit
12:30
22
jennifer
berens
8:15 AM CrossFit
12:32
23
Ariadna
Lira Ang
9:30 AM CrossFit
12:35
24
Cathie
Nicholson
8:15 AM CrossFit
13:25
25
Heidi
Hamilton
8:15 AM CrossFit
13:30
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