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Components
Back Squat
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
Burgener Strength
CROSSFIT
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Date
Workout
Wednesday - CROSSFIT GRAYS HARBOR
Class
(All)
CrossFit: 6:00 AM
CrossFit: 9:00 AM
Open gym 12:00 PM
CrossFit: 3:30 PM
CrossFit: 4:30 PM ( CrossFit Grays Harbor)
CrossFit: 5:30 PM ( CrossFit Grays Harbor)
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
20 (11/9)
Workout
Wednesday
Warm-up
GENERAL WARM UP
2 Min Bike (Increase pace every 30s)
Into…
1:00 Groiner Stretch (Left)
1:00 Groiner Stretch (Right)
1:00 Couch Stretch (Left)
1:00 Couch Stretch (Right)
Into…
AMRAP x 4 MINUTES
20 Mountain Climbers
10 BB Back Rack Elbow Punches
5 BB Kang Squats
PRE WORKOUT PREP
25’ Heel Walking
25’ Toe Walking
25’ High Kicks
25’ Lunges
25’ High Knees
25’ Butt Kickers
Strength
Back Squat (1-1-1-1-1)
Back Squat
1-1-1-1-1
Back Squat*
*Start moderate-heavy and build to heaviest single rep.
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
400m Run
15 Front Squat (135/95)|(95/65)
-12:00 Hard Cap-
(Score is Time)
Optional Cool Down
FOR RECOVERY
3:00 Recovery Pace Bike
3:00 Foam Rolling Upper Back / Shoulders
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 05, 2020
Male Clients
1
Randy
Rogers
CrossFit: 4:30 PM ( Cross...
1 x 1 @ 405 lbs
2
Octavio
Alejandre
Open gym 12:00 PM
1 x 1 @ 355 lbs
First time squatting in 2months. #Proud
3
Aaron
Vessey
CrossFit: 4:30 PM ( Cross...
1 x 1 @ 315 lbs
3
Jim
Boora
CrossFit: 6:00 AM
1 x 1 @ 315 lbs
3
Joel
Jackson
CrossFit: 5:30 PM ( Cross...
1 x 1 @ 315 lbs
4
JERRON
PIERSON
Open gym 12:00 PM
1 x 1 @ 275 lbs
4
Mike
Machowek
CrossFit: 4:30 PM ( Cross...
1 x 1 @ 275 lbs
4
Sean
McKechnie
Open gym 12:00 PM
1 x 1 @ 275 lbs
5
Bob
Barene
CrossFit: 4:30 PM ( Cross...
1 x 1 @ 265 lbs
Failed 275. 400m lunges yesterday
5
Ryan
Farrer
CrossFit: 4:30 PM ( Cross...
1 x 1 @ 265 lbs
6
Jason
Degroot
CrossFit: 5:30 PM ( Cross...
1 x 1 @ 245 lbs
Female Clients
1
Lauren
Atwood
CrossFit: 5:30 PM ( Cross...
1 x 1 @ 265 lbs
2
Cristen
Rogers
CrossFit: 4:30 PM ( Cross...
1 x 1 @ 230 lbs
3
Rachel
Tageant
CrossFit: 4:30 PM ( Cross...
1 x 1 @ 205 lbs
4
Megan
Bergeson
CrossFit: 3:30 PM
1 x 1 @ 185 lbs
5
Nicole
McEntyre
CrossFit: 5:30 PM ( Cross...
1 x 1 @ 165 lbs
6
Private
CrossFit: 9:00 AM
1 x 1 @ 155 lbs
6
Kavina
Brown
CrossFit: 6:30 PM
1 x 1 @ 155 lbs
7
Sarah
Oleachea
CrossFit: 9:00 AM
1 x 1 @ 115 lbs
8
Karla
Smith
CrossFit: 6:00 AM
1 x 1 @ 95 lbs
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