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ON A 20:00 RUNNING CL ...
"PUNCH OUT"
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
CrossFit
CrossFit
Special Event Sign Up
Sports Recovery Room
Date
Workout
Wednesday - CROSSFIT GRAYS HARBOR
Class
(All)
CrossFit: 6:00 AM
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 3:30 PM
CrossFit: 4:30 PM
5:30pm CrossFit
6:30pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (4/10)
Workout
Wednesday
Warm-up
3 SETS
200m Run
8 Barbell Front Squat
8 Barbell Push Press (w/ :01 Pause in the Dip)*
8 Up-Down Over Bar
*This :01 pause in the dip is the place in the Thruster that you need to EXPLODE. Learn that position now.
**After the warm-up, begin your teaching / skill development for the 3-Rep Heavy Thruster!
Strength
ON A 20:00 RUNNING CLOCK... Build to a Heavy 3-Rep Thruster (Heavy 3-Rep )
ON A 20:00 RUNNING CLOCK...
Build to a Heavy 3-Rep Thruster*
*Barbell can come out of the rack
(Score is Weight)
Workout
"PUNCH OUT" (Time)
FOR TIME
800m Run
30 Thrusters (115/75)|(75/55)
30 Lateral Burpees Over Bar
(Score is Time)
KG BB: (50/35)|(35/25)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 20, 2021
Male Clients
1
Noah
Winder
6:30pm CrossFit
1 x 3 @ 205 lbs
2
Alex
Barene
CrossFit: 12:00 PM
1 x 3 @ 165 lbs
2
Bob
Barene
CrossFit: 4:30 PM
1 x 3 @ 165 lbs
3
Mike
Machowek
CrossFit: 4:30 PM
1 x 3 @ 150 lbs
Female Clients
1
Karla
Smith
CrossFit: 6:00 AM
1 x 3 @ 160 lbs
2
Lauren
Atwood
5:30pm CrossFit
1 x 3 @ 125 lbs
3
Isarai
Thieme
6:30pm CrossFit
1 x 3 @ 115 lbs
4
Chrissy
Boice
CrossFit: 4:30 PM
1 x 3 @ 105 lbs
4
Madi
Niemi
CrossFit: 12:00 PM
1 x 3 @ 105 lbs
5
Megan
McLean
5:30pm CrossFit
1 x 3 @ 100 lbs
6
Carla
Favro
5:30pm CrossFit
1 x 3 @ 90 lbs
6
Michelle
Maupin Barre
5:30pm CrossFit
1 x 3 @ 90 lbs
6
Nicole
McEntyre
5:30pm CrossFit
1 x 3 @ 90 lbs
7
Tessie
Lang
CrossFit: 4:30 PM
1 x 3 @ 62 lbs
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