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Components
Metcon
Settings
Location
(All)
Southern Boom CrossFit
Program
SBCOMPETE
SBFlex
SBMetcon
Suana
Date
Workout
Thursday - Southern Boom CrossFit
Class
(All)
SBMetcon: 5:00 AM
SBMetcon: 6:00 AM
SBMetcon: 7:00 AM
SBMetcon: 8:00 AM
SBMetcon: 9:00 AM
SBMetcon: Noon
SBMetcon: 3:30 PM
SBMetcon: 4:30 PM
SBMetcon: 5:30 PM
SBMetcon: 6:30 PM
SBMetcon: 7:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
18 (8/10)
Workout
Thursday
Warm-up
1 ROUND
20 Singles
10 Scap Pull-Ups
5/5 DB Bent Over Row
1 ROUND
20 Fast Singles
10 Ring Rows
5/5 Single Leg DB RDL
1 ROUND
20 Slow Singles
10 Kip Swings
5/5 Single Leg and Single Arm DB Bent Over Row*
*Athletes will perform a Single Arm Bent Over Row while holding a Single Leg RDL position. This is a good test of balance and a fun piece to throw at our athletes.
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 20 MINUTES
50 Double Unders
10 Deadlifts (275/185)|(185/135)
7 Ring Muscle-Ups
*After every full round, Rest 1:00.
(Score is Rounds + Reps)
KG BB: (125/85)|(85/60)
RMU Option 1: Jumping Ring Muscle-Ups
RMU Option 2: 10 Gymnastic Kipping Pull-Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 27, 2022
Male Clients
1
Mario
Bokara
SBMetcon: 7:30 PM
6 + 0
2
Evan
DeVore
SBMetcon: 9:00 AM
4 + 61
3
Robert
Froehlich
SBMetcon: Noon
5 + 52
4
Andrew
Schreiner
SBMetcon: 8:00 AM
5 + 6
rx DU rx DL 275lbs spu
5
Abrar
Syed
SBMetcon: Noon
5 + 0
165lb ring rows
6
Matthew
Sodano
SBMetcon: 5:00 AM
4 + 0
185lb su
6
Ryan
Higgins
SBMetcon: 9:00 AM
4 + 0
225# DL, RX all else
7
Piyush
Koria
SBMetcon: 5:00 AM
3 + 50
225 lb dl pullups
Female Clients
1
Bianka
Gonzalez
SBMetcon: Noon
8 + 0
125lbs, 100SU, 15 Ring Rows
2
Catherine
Sholtez
SBMetcon: 5:00 AM
7 + 0
105lb DL 100 SU Jumping Pull Ups
3
Danielle
Walsh
SBMetcon: 9:00 AM
6 + 64
185# x4 165# x3 Pull-ups
4
Liva
Rivera
SBMetcon: 9:00 AM
6 + 58
185 lbs, double unders and pull-ups
5
SheLifts
ByLaura
SBMetcon: 9:00 AM
6 + 55
6 full round, started SU's 55 out of 100
6
Karin
Jones
SBMetcon: 5:00 AM
5 + 102
Single unders 85 lb bar
7
Amanda
Glenz
SBMetcon: 6:30 PM
4 + 53
Scaled muscle ups to 10 pull ups; deadlift rx
8
Dara
Bettencourt
SBMetcon: 3:30 PM
4 + 19
155lbs
9
Carolina
Rodriguez ...
SBMetcon: 7:30 PM
4 + 18
DU attempts, DL 165#, RR
10
Julie
Murphy
SBMetcon: 8:00 AM
3 + 51
50 DU, 105#, strict pull-ups no band
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