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Components
Jefferson Curl
Wall Walk
Metcon
Settings
Location
(All)
CrossFit Weddington
Program
Bodybuilding
CrossFit
Elements
Endurance
L.I.F.E.
Mayhem WOD
Olympic Lifting
Pre Teens (8-12)
Running
Spin
Teens
Yoga
Date
Workout
020819 WOD Friday - CrossFit Weddington
Class
(All)
5:30 AM
6:15 AM
7:00 AM
8:00 AM
9:00 AM
10:00 AM
11:00 AM
3:30 PM
4:30 PM
5:30 PM
6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
10 (6/4)
Workout
020819 WOD Friday
Be Movin
3 min Zone 1
20 Walking Lunges
Ankle Mobility
Leg Swings x20 per side
Single Leg RDL x10 per leg
Banded Shoulder Complex x3 w/ 5 per spot
10 Push-up
Bottoms Up Press x10 per side
Wall Angels x 10
Cossack Squat x10
A1: Jefferson Curl (3x5)
A2: Banded Latteral Step (No Measure)
3x7 steps each direction
A3: Wall Walk (3x3-5)
B: Metcon (AMRAP - Rounds and Reps)
50 KBS "Buy-in"
AMRAP Remainder of 15 min
50m KB FR Walk 24/16 Right
50m KB FR Walk 24/16 Left
15 Burpee
50 DU
It is Done (No Measure)
3 Rounds
20 ABMAT
10 Hollow Rocks
:30 sec Couch Stretch
1 min Straddle Stretch
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, February 08, 2019
Male Clients
1
Jim
Houghton
7:00 AM
3 x 5 @ 95 lbs
2
George
May
4:30 PM
3 x 5 @ 53 lbs
2
Tom
Schorr
7:00 AM
3 x 5 @ 53 lbs
3
Jeremiah
Allison
5:30 AM
3 x 5 @ 52.92 lbs
4
Sean
Newlin
5:30 AM
3 x 5 @ 35.28 lbs
5
Jason
Sutorus
7:00 AM
3 x 5 @ 35 lbs
Female Clients
1
Therese
Fulle
10:00 AM
3 x 5 @ 35.28 lbs
2
Cristina
Valdes
5:30 AM
3 x 5 @ 30.87 lbs
2
Jill
Lang
11:00 AM
3 x 5 @ 30.87 lbs
3
Kara
Done
5:30 PM
3 x 5 @ 26.46 lbs
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