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Components
Deadlift
Shoulder Kryptonite
Back Squat
Bench Press
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
1/30/2017 - 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):
41 (18/23)
Workout
1/30/2017
Yoga/Mobility
Banded Good mornings
3x15
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
Deadlift (1x5)
Deadlift
WOD
Shoulder Kryptonite (AMRAP - Rounds and Reps)
14 Minute AMRAP
400 M Farmers Plate Carry, 25/15
40 Strict HSPU
100 Double Unders
40 Strict Pull-ups
400 M Farmers Plate Carry, 25/15
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 30, 2017
Male Clients
1
Brendon
Jimenez
Lift Sesh w/ Jared 3PM-4P...
1 x 5 @ 455 lbs
2
Kyle
Kras
5:20 AM CrossFit
1 x 5 @ 405 lbs
3
Brett
Simmon
4:10PM CrossFit
1 x 5 @ 365 lbs
4
Caleb
Pickard
5:20 AM CrossFit
1 x 5 @ 335 lbs
5
Jared
Williams
Lift Sesh w/ Jared 3PM-4P...
1 x 5 @ 330 lbs
old 1RM
6
Jordan
Brewer
Open Gym 5:20AM-10:30AM
1 x 5 @ 315 lbs
7
lance
cartwright
6:30 AM CrossFit
1 x 5 @ 305 lbs
8
Brandon
Dues
5:20 PM CrossFit
3 x 5 @ 295 lbs
Working on good form.
8
Craig
Maffei
5:20 PM CrossFit
3 x 5 @ 295 lbs
last set with 1sec paus 1" off ground
8
George
Bell
5:20 AM CrossFit
1 x 5 @ 295 lbs
8
Jeremy
Springer
Lift Sesh w/ Jared 3PM-4P...
1 x 5 @ 295 lbs
9
Cyrus
Medrano
5:20 PM CrossFit
1 x 5 @ 275 lbs
10
Frank
Valeriani
5:20 AM CrossFit
1 x 5 @ 265 lbs
10
John
Schwall
5:20 AM CrossFit
1 x 5 @ 265 lbs
11
Matt
Osborn
6:30 PM CrossFit
1 x 5 @ 195 lbs
12
Daniel
Hilton
9:30 AM CrossFit
1 x 5 @ 185 lbs
Stayed light to work on form...weak a$$ form!
12
mark
noon
5:20 AM CrossFit
1 x 5 @ 185 lbs
13
Kevin
Martinez
4:10PM CrossFit
1 x 3 @ 425 lbs
Grant told me to stop due to bad form :(
Female Clients
1
Tabitha
Erickson
6:30 AM CrossFit
1 x 5 @ 215 lbs
2
Katie
Harris
5:20 PM CrossFit
1 x 5 @ 205 lbs
2
Tracy
Auber
6:30 PM CrossFit
1 x 5 @ 205 lbs
1 set 175 no setting down weight to keep back flat
3
Angel
Baran
9:30 AM CrossFit
1 x 5 @ 185 lbs
still preggo
4
Stephanie
Alarcon
6:30 AM CrossFit
1 x 5 @ 170 lbs
5
Estrella ...
Perez
9:30 AM CrossFit
2 x 5 @ 165 lbs
5
Janet
James
5:20 AM CrossFit
2 x 5 @ 165 lbs
G said I couldnt go up due to form
5
Bianca
Weber
5:20 PM CrossFit
1 x 5 @ 165 lbs
5
Buffie
Plack
6:30 PM CrossFit
1 x 5 @ 165 lbs
6
Destinee
Medrano
5:20 PM CrossFit
1 x 5 @ 155 lbs
6
Private
4:10PM CrossFit
1 x 5 @ 155 lbs
7
Brittany
Pickard
6:30 AM CrossFit
1 x 5 @ 150 lbs
8
Emily
Hilton
9:30 AM CrossFit
1 x 5 @ 145 lbs
8
Katie
Jaquet
4:10PM CrossFit
1 x 5 @ 145 lbs
9
Heather
Powell
4:10PM CrossFit
1 x 5 @ 125 lbs
(Kept it light race Saturday)
9
Lauren
Leet
5:20 AM CrossFit
1 x 5 @ 125 lbs
10
Hannah
Watkins
4:10PM CrossFit
1 x 5 @ 120 lbs
11
Leianna
Cooper
6:30 PM CrossFit
1 x 5 @ 115 lbs
11
Nicole
Spears
5:20 AM CrossFit
1 x 5 @ 115 lbs
12
Marie
Perez
9:30 AM CrossFit
2 x 5 @ 95 lbs
13
Angie
Grant
5:20 PM CrossFit
1 x 5 @ 70 lbs
14
Andrea
Sierra
5:20 AM CrossFit
2 x 3 @ 115 lbs
14
Caroline
Kellenbence
4:10PM CrossFit
1 x 1 @ 135 lbs
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