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Components
Metcon
Settings
Location
(All)
Turn2CrossFit
Program
CrossFit
Endurance Club
Teens/Juniors CrossFit
Date
Workout
Thursday, January 24 - Turn2CrossFit
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
9:30 AM CrossFit
12:00 PM CrossFit Advanced
4:00 PM 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):
45 (15/30)
Workout
Thursday, January 24
Last day to register for a DEXA Scan appointment! The truck will be here dark and early Friday morning. Don't miss out!
Warm-up
3 Rounds
Row 300m
Ab-Mat Sit-ups x 15
Bench Press x 10 (Empty Bar, 1/2 Load, Full Weight)
5 Gymnastics "Around the Worlds"
10m Shuttle Sprint x8 (There + Back =1)
Skills
5-10 Minutes of
How to use your feet in your rope climb
Metcon (AMRAP - Reps)
Two x 4:00 to complete:
400m Run
Max Ab Mat Sit-ups in remaining time
then:
Two x 4:00 Rounds of:
400m Run
Max Bench Press (135#/95#) in remaining time
then:
Two x 4:00 Rounds of:
4 Rope Climbs
Max Box Jumps in remaining time
*The Clock will start at 0:00 and will run continuously until 24:00. There is no rest between sections.
*Do not run over into the next round. Start your runs or Rope Climbs immediately when the new round begins.
*If the class size needs it, some people will start on the round with sit-ups, some people on bench, and some people on box jumps.
*Score is total reps for the entire workout, but no credit for the run or Rope Climbs.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 24, 2019
Male Clients
1
Mike “Woot”
Wooten
12:00 PM CrossFit Advance...
220 Reps
125/41/54
2
Steve
Loner
4:00 PM CrossFit
216 Reps
3
Coach
Jose
8:30 AM CrossFit
214 Reps
4
Patrick
Elsasser
12:00 PM CrossFit Advance...
197 Reps
63/57:27/20:5/25
5
Scott
Mann
8:30 AM CrossFit
194 Reps
6
Gejo
Salgado
5:00 PM CrossFit
178 Reps
rope climbs killed me but i did it
7
James
Nunley
5:00 PM CrossFit
177 Reps
8
Phil
Beltran
4:00 PM CrossFit
175 Reps
9
Ryan
Aker
4:00 PM CrossFit
170 Reps
10
Coach
Tony
12:00 PM CrossFit Advance...
166 Reps
11
Tate
Daniels
6:00 AM CrossFit
140 Reps
not RX because 8 rope pull ups and not rope climb
12
Edward
Bennett
9:30 AM CrossFit
100 Reps
13
Tyler
Wood
6:00 PM CrossFit
182 Reps
row 400; 16 strict towel pull ups instead of rope climbs; AAs ins...
14
Mason
Radke
4:00 PM CrossFit
167 Reps
75 pound bench
15
Craig
Radke
4:00 PM CrossFit
155 Reps
Female Clients
1
Ana
V
9:30 AM CrossFit
208 Reps
120...27..61
2
Michelle
Kibby
9:30 AM CrossFit
204 Reps
3
Ashley
Fiala
12:00 PM CrossFit Advance...
198 Reps
Worked out by myself after the noon.
4
Sandy
“Pants” Diaz
6:00 PM CrossFit
136 Reps
5
Jayme
Pilon
9:30 AM CrossFit
121 Reps
6
Dawn
Levins
5:00 AM CrossFit
237 Reps
65# , 111, 45, 81
7
Shauna
Love
5:00 AM CrossFit
235 Reps
75# bench
8
Renetta
Johnson
8:30 AM CrossFit
223 Reps
65# BP
9
Coach
Jaime
5:00 AM CrossFit
200 Reps
85#. 101, 29, 70
10
Bethany
Guzman
5:00 PM CrossFit
196 Reps
75LB, rope scale
11
Coach
K
6:00 AM CrossFit
190 Reps
75# bench
11
Jill
Mercado
4:00 PM CrossFit
190 Reps
mod
12
Private
6:00 AM CrossFit
183 Reps
13
Bautista “B”
Spears
4:00 PM CrossFit
170 Reps
70# 🤢
14
Elissa
Marshall
6:00 AM CrossFit
165 Reps
14
Gabby
Vizcaino
4:00 PM CrossFit
165 Reps
4 rope climb attempts//70LB bench
15
Leah
Braun
12:00 PM CrossFit Advance...
164 Reps
85, 30, 49 65# bench & 1/2 rope climbs
16
Mallory
Thompson
8:30 AM CrossFit
153 Reps
Rope got me (x3 rd 1 + x1 and x2 progrssions rd2) Rx everything e...
17
Private
4:00 PM CrossFit
147 Reps
18
Gloria
Marrufo
9:30 AM CrossFit
144 Reps
19
Josie
Spence
5:00 PM CrossFit
142 Reps
modify robe climb, 400 m run
20
Jayme
Crist
12:00 PM CrossFit Advance...
139 Reps
#85 bench
21
Lori
Sloan
8:30 AM CrossFit
137 Reps
22
Samantha
Salazar
8:30 AM CrossFit
136 Reps
23
Sheri
Koch
6:00 AM CrossFit
132 Reps
24
Drienna
Green
8:30 AM CrossFit
99 Reps
#95 BP; 1 Rope Climb to the Top!
25
Debbie
Currlin
6:00 AM CrossFit
95 Reps
26
Coach
Geo
9:30 AM CrossFit
93 Reps
YUK! 300m run, 95# bench press, rope climb progressions, 20 inch ...
27
Kerri
Evans
5:00 PM CrossFit
80 Reps
85# bench press, Rope with attemps had to leave early, only 4 rou...
28
Alexis
Castillo
5:00 PM CrossFit
61 Reps
Modify rope climb; 300m run
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