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Components
Deadlift
Metcon
Back Squat
Bench Press
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
1/23/2017 - 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):
37 (17/20)
Workout
1/23/2017
Yoga/Mobility
Pigeon Pose
-3 Minutes each side
Warm-up
KB/Cardio Warm-Up
8 Minute Intervals
1. Single arm KB front squats
2. Single Jump Rope
3. ALT Step Jump Rope
4. KB Swings
Repeat
Skill/Strength
Deadlift (1x5)
Deadlift
WOD
Metcon (Time)
30-20-10
Deadlifts, 225/135
Box Jumps, 24/20
Superhero Training
Back Squat (3x5)
Back Squat
Bench Press (3x5)
Bench Press
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 23, 2017
Male Clients
1
Brett
Simmon
4:10PM CrossFit
1 x 10 @ 365 lbs
2
George
Bell
5:20 AM CrossFit
1 x 10 @ 275 lbs
3
Seth
Montes
9:30 AM CrossFit
1 x 10 @ 205 lbs
4
Brandon
Dues
5:20 PM CrossFit
1 x 5 @ 305 lbs
Low back giving a bit at bottom. Keep low back tight.
4
Craig
Maffei
5:20 PM CrossFit
1 x 5 @ 375 lbs
395x3 stopped (form)
4
Cyrus
Medrano
5:20 PM CrossFit
1 x 5 @ 225 lbs
work on not buckling knees. keep them bent
4
Jared
Williams
Lift Sesh w/ Jared 3PM-4P...
1 x 5 @ 315 lbs
4
Jonny
Rollis
9:30 AM CrossFit
1 x 5 @ 345 lbs
fairly easy for 5
4
Jordan
Brewer
Lift Sesh w/ Jared 3PM-4P...
1 x 5 @ 325 lbs
4
Josh
Davlin
6:30 PM CrossFit
1 x 5 @ 315 lbs
4
Kevin
Martinez
6:30 AM CrossFit
1 x 5 @ 420 lbs
135,225,275,315,365,405,420
4
Kyle
Kras
5:20 AM CrossFit
1 x 5 @ 365 lbs
4
LLOYD
HARRIS
4:10PM CrossFit
1 x 5 @ 355 lbs
noiiiiice
4
Matt
Osborn
6:30 PM CrossFit
1 x 5 @ 165 lbs
4
Peter
Kober
5:20 PM CrossFit
1 x 5 @ 295 lbs
4
Brendon
Jimenez
Lift Sesh w/ Jared 3PM-4P...
1 x 3 @ 455 lbs
Lower back super tight. Decided not to push for the last 2 reps.
4
Frank
Valeriani
4:10PM CrossFit
1 x 1 @ 295 lbs
did 3x5 of 225
Female Clients
1
Sayde
Brandt
4:10PM CrossFit
1 x 10 @ 170 lbs
2
Angie
Grant
5:20 PM CrossFit
1 x 10 @ 70 lbs
2 at 65
3
Angel
Baran
9:30 AM CrossFit
1 x 5 @ 165 lbs
3
Bianca
Weber
5:20 PM CrossFit
1 x 5 @ 155 lbs
lower back
3
Buffie
Plack
6:30 PM CrossFit
1 x 5 @ 155 lbs
3
Caroline
Kellenbence
4:10PM CrossFit
1 x 5 @ 125 lbs
3
Christina
Tovar
5:20 PM CrossFit
1 x 5 @ 200 lbs
3
Destinee
Medrano
5:20 PM CrossFit
1 x 5 @ 145 lbs
3
Emily
Hilton
9:30 AM CrossFit
1 x 5 @ 145 lbs
3
Heather
Powell
4:10PM CrossFit
1 x 5 @ 125 lbs
3
Janet
James
5:20 AM CrossFit
1 x 5 @ 180 lbs
don't hunch back when tired
3
Private
4:10PM CrossFit
1 x 5 @ 165 lbs
3
Katie
Harris
5:20 PM CrossFit
1 x 5 @ 185 lbs
3
Leianna
Cooper
6:30 PM CrossFit
1 x 5 @ 105 lbs
3
Paige
Mouledous
6:30 AM CrossFit
1 x 5 @ 95 lbs
3
Rachel
Kimbrell
6:30 AM CrossFit
1 x 5 @ 105 lbs
Back still not all better
3
Private
5:20 PM CrossFit
1 x 5 @ 90 lbs
3
Steph
Karins
5:20 AM CrossFit
1 x 5 @ 195 lbs
3
Stephanie
Alarcon
6:30 AM CrossFit
1 x 5 @ 135 lbs
3
Tabitha
Erickson
6:30 AM CrossFit
1 x 5 @ 205 lbs
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