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Components
Death Row
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
Burgener Strength
CROSSFIT
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Date
Workout
Friday - 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 ( 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):
13 (6/7)
Workout
Friday
Warm-up
AMRAP x 7 MINUTES
10/7 Cal Row
10 Alt. Samson Lunge Stretches
20 Mountain Climbers (Control...not sloppy!)
10 Up-Downs
7 Hand release Push-ups
Workout
Death Row (AMRAP - Rounds)
EMOM x 20 MINUTES
MIN 1 -- 20 Cal Row
MIN 2 -- 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.
Skill
Metcon (No Measure)
3 SETS*
2:00 Max Distance HS Walk or Slow Quadruped Crawl
-Rest 1:00 b/t Sets-
*Option to complete skill session pre or post workout.
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, February 07, 2020
Male Clients
1
Octavio
Alejandre
CrossFit: 12:00 PM
10 Rounds
200 cal row 150burpee
2
Judd
Bergeson
CrossFit: 6:30 PM
10 Rounds
9/10
3
Rick
M
CrossFit: 4:30 PM ( Cross...
9 Rounds
12 cal 10 burpee Average time for finishing 30sec.
4
Jason
Hatley
CrossFit: 6:00 AM
8 Rounds
2 at 18/15 8 at 14/12
5
Bob
Barene
CrossFit: 4:30 PM ( Cross...
7 Rounds
7 at 17/14, 162/134 total
6
Jason
Degroot
CrossFit: 4:30 PM ( Cross...
5 Rounds
12/10
Female Clients
1
Carla
Zenner
CrossFit: 9:00 AM
10 Rounds
8/7
1
Chrissy
Boice
CrossFit: 5:30 PM ( Cross...
10 Rounds
8/10
1
Dani
Andrews
CrossFit: 12:00 PM
10 Rounds
10 10 for 10r
1
Megan
Bergeson
CrossFit: 6:30 PM
10 Rounds
9/10
1
Tamara
Lyn
CrossFit: 12:00 PM
10 Rounds
10 to 12 row 10 to 12 burpees
2
Karla
Smith
CrossFit: 6:00 AM
5 Rounds
7cal round- 15 wall push-up with squat. Total of 10 rounds
3
Nicole
McEntyre
CrossFit: 5:30 PM ( Cross...
0 Rounds
Modified, row and jump rope
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