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Components
Bench Press
Grace
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
Benchmark Week - Crossfit Epically Awesome
Class
(All)
5:20 AM CrossFit
Open Gym 5:20AM-10:30AM
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):
40 (16/24)
Workout
Benchmark Week
This week will have a lot of time dedicated to finding New 1 rep maxes on Various lifts along with Benchmark WODS everyday. Many of the Benchmark WODs are short. Youre goal is to go as absolutely as hard and fast as possible in that short amount of time. Don't save your energy for something after. Maximum Effort with Good Form.
Yoga/Mobility
Banded Active Chest Stretch
Warm-up
6 min Press warm up
6 minutes of
-5 Burpees
-10 banded face pull aparts
-5 strict press with Band
-5 push press with Band
-5 push jerks with Band
Skill/Strength
Bench Press (1 Rep Max)
Bench Press
WOD
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Superhero Training
In conjunction with all of our Maxes and Benchmarks Superhero training will be all ROMWOD this week to help you recover and promote mobility thru your form. I HIGHLY suggest you do all the ROMWODS programmed. CrossFit Open is approaching fast.
https://romwod.com/workout/lets-roll/
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 06, 2017
Male Clients
1
Brendon
Jimenez
Lift Sesh w/ Jared 3PM-4P...
1 x 1 @ 365 lbs
2
Kyle
Kras
6:30 AM CrossFit
1 x 1 @ 315 lbs
3
Brett
Simmon
4:10PM CrossFit
1 x 1 @ 305 lbs
failed 315
4
Grant
McHaney
Lift Sesh w/ Jared 3PM-4P...
1 x 1 @ 295 lbs
5
Clark
moncure
6:30 AM CrossFit
1 x 1 @ 280 lbs
see-saw technique
5
Kevin
Martinez
9:30 AM CrossFit
1 x 1 @ 280 lbs
6
lance
cartwright
6:30 AM CrossFit
1 x 1 @ 255 lbs
7
Caleb
Pickard
5:20 AM CrossFit
1 x 1 @ 245 lbs
git sum
7
George
Bell
6:30 AM CrossFit
1 x 1 @ 245 lbs
7
Jordan
Brewer
Open Gym 5:20AM-10:30AM
1 x 1 @ 245 lbs
8
Cyrus
Medrano
5:20 PM CrossFit
1 x 1 @ 225 lbs
9
Jared
Williams
Lift Sesh w/ Jared 3PM-4P...
1 x 1 @ 205 lbs
10
LLOYD
HARRIS
4:10PM CrossFit
1 x 1 @ 185 lbs
10
Peter
Kober
4:10PM CrossFit
1 x 1 @ 185 lbs
11
mark
noon
5:20 AM CrossFit
1 x 1 @ 170 lbs
11
Matt
Osborn
6:30 PM CrossFit
1 x 1 @ 170 lbs
missed 185 - stability
Female Clients
1
Katie
Harris
5:20 PM CrossFit
1 x 1 @ 135 lbs
failed at 140
2
Christina
Tovar
5:20 PM CrossFit
1 x 1 @ 115 lbs
3
Angel
Baran
9:30 AM CrossFit
1 x 3 @ 105 lbs
pregnant
3
Steph
Karins
5:20 AM CrossFit
1 x 1 @ 105 lbs
4
Estrella ...
Perez
9:30 AM CrossFit
1 x 1 @ 95 lbs
4
Janet
James
5:20 AM CrossFit
1 x 1 @ 95 lbs
tried 100# twice but failed
4
Lizzie
Snow
5:20 AM CrossFit
1 x 1 @ 95 lbs
4
Stephanie
Alarcon
6:30 AM CrossFit
1 x 1 @ 95 lbs
5
Lauren
Leet
5:20 AM CrossFit
1 x 2 @ 90 lbs
L shoulder hurting
5
Marie
Perez
9:30 AM CrossFit
1 x 1 @ 90 lbs
6
Katie
Jaquet
4:10PM CrossFit
2 x 1 @ 85 lbs
6
Destinee
Medrano
5:20 PM CrossFit
1 x 1 @ 85 lbs
6
Paige
Mouledous
5:20 PM CrossFit
1 x 1 @ 85 lbs
7
Private
4:10PM CrossFit
2 x 1 @ 80 lbs
7
Emily
Hilton
9:30 AM CrossFit
1 x 1 @ 80 lbs
7
Leianna
Cooper
6:30 PM CrossFit
1 x 1 @ 80 lbs
struggled but got it done
8
Buffie
Plack
6:30 PM CrossFit
1 x 1 @ 75 lbs
8
Hannah
Watkins
4:10PM CrossFit
1 x 1 @ 75 lbs
8
Private
4:10PM CrossFit
1 x 1 @ 75 lbs
8
Nicole
Spears
4:10PM CrossFit
1 x 1 @ 75 lbs
8
Private
5:20 PM CrossFit
1 x 1 @ 75 lbs
8
Stacey
Snyder
9:30 AM CrossFit
1 x 1 @ 75 lbs
9
Heather
Powell
4:10PM CrossFit
1 x 1 @ 70 lbs
attempted twice; be mindful of left leg on ground; no lift
9
Laiken
Williams
Open Gym 5:20AM-10:30AM
1 x 1 @ 70 lbs
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