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Components

Jackie

Helen

Settings

Workout

2/08/2017

Yoga/Mobility

Active Banded Lat Stretch

Warm-up

CrossFit Warm-up 2

3 Rounds 10-15 Reps of:
Pass thru's w/ PVC
Overhead Lunges w/ PVC
Sit-ups
Plank 1 Minute
Push-ups
Active Shoulders

WOD #1

Jackie (Time)

For time:
1,000-meter row
50 thrusters
30 pull-ups

Men: 45 lb.
Women: 35 lb.

WOD #2

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Superhero Training

https://romwod.com/workout/small-things-add/

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, February 08, 2017

Male Clients

1

Brendon
Jimenez

Lift Sesh w/ Jared 3PM-4P...

6:44

2

Craig
Maffei

5:20 PM CrossFit

7:12

slow row and to many sets on thursters

3

Kevin
Martinez

Lift Sesh w/ Jared 3PM-4P...

7:13

Came back and tried again

4

Kevin
Martinez

9:30 AM CrossFit

7:38

32 unbroken thrusters

5

Grant
McHaney

Lift Sesh w/ Jared 3PM-4P...

7:43

Not enought Sleep.

6

Jordan
Brewer

Open Gym 5:20AM-10:30AM

7:58

7

Kyle
Kras

6:30 AM CrossFit

8:01

8

Cyrus
Medrano

5:20 PM CrossFit

8:17

9

Jared
Williams

Lift Sesh w/ Jared 3PM-4P...

8:28

10

Brett
Simmon

4:10PM CrossFit

10:37

45

11

LLOYD
HARRIS

4:10PM CrossFit

11:12

2x25lb DB thrusters and accidentally did 60 like a wanker

12

Clark
moncure

6:30 AM CrossFit

11:50

13

Caleb
Pickard

5:20 AM CrossFit

12:00

2x 40 DBs. 1000m, 50 thrusters, 10x pullups

13

Freddy
Aubert

5:20 AM CrossFit

12:00

1000m/34 thrusters (40lbs db)

13

George
Bell

6:30 AM CrossFit

12:00

1000mrow/50/28

14

King
Ray

5:20 PM CrossFit

57:41

wish i had craig's hair

15

Frank
Valeriani

Lift Sesh w/ Jared 3PM-4P...

9:17

box pu

16

lance
cartwright

6:30 AM CrossFit

9:58

9 damper jumping pull ups

17

John
Schwall

5:20 AM CrossFit

12:00

15 man pullups.

Female Clients

1

Bianca
Weber

5:20 PM CrossFit

10:53

2

Emily
Hilton

9:30 AM CrossFit

8:59

bar assisted pull ups squats, shoulder hurt

3

Hannah
Watkins

4:10PM CrossFit

9:34

35lb bar; assisted pu

4

Destinee
Medrano

5:20 PM CrossFit

9:56

35# thruster, pumping PU's

5

Private

4:10PM CrossFit

10:16

6

Steph
Karins

5:20 AM CrossFit

10:21

green band PU, 45# bar after Helen

7

Private

4:10PM CrossFit

10:36

8

Katie
Jaquet

4:10PM CrossFit

11:08

35lb bb; box ass pull ups

8

Stephanie
Alarcon

6:30 AM CrossFit

11:08

35 lbs bar

9

Private

5:20 PM CrossFit

11:11

10

Heather
Powell

4:10PM CrossFit

11:14

35# thrusters; jumping assisted box

11

Janet
James

5:20 AM CrossFit

11:50

35# - jumping pullups - the row killed me for thrusters

12

Andrea
Sierra

5:20 AM CrossFit

11:56

25lb KB/pull ups with green band

13

Brandi
Schwall

5:20 AM CrossFit

12:00

35lb barbell, green band

13

Brittany
Pickard

5:20 AM CrossFit

12:00

20lb db 1000m 29thurst

13

Lauren
Leet

5:20 AM CrossFit

12:00

2x20# DB 15 jumping pull ups

13

Morgan
White

4:10PM CrossFit

12:00

1000/50/0 35

13

Nicole
Spears

4:10PM CrossFit

12:00

35 thrusters, 20 oull ups