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Components
Bench Press
Metcon
Back Squat
Deadlift
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
2/13/2017 - Crossfit Epically Awesome
Class
(All)
Open Gym 5:20AM-10:30AM
5:20 AM CrossFit
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):
35 (18/17)
Workout
2/13/2017
Yoga/Mobility
Bent Over Rotations
3x15 per side
Warm-up
Bench Warm Up
2 Rounds
10 1 Arm KB Bench Press each arm
Run 200m
10 KB rows ea arm
Run 200m
10 1 Arm KB Push Press
Skill/Strength
Bench Press (3x8)
Bench Press
Do not have to be at the same weight.
WOD
Metcon (AMRAP - Reps)
3 Rounds for Reps
3 Minutes of Burpees w/ 1 DB
3 Minute Rest
RX: 45-50/35
Scaled: Burpees
Superhero Training
Back Squat (3x8)
Back Squat
Deadlift (1x8)
Deadlift
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 13, 2017
Male Clients
1
lance
cartwright
6:30 AM CrossFit
3 x 8 @ 195 lbs
185 190 195 defitnily need more weight next time
2
Brandon
Dues
6:30 PM CrossFit
3 x 8 @ 185 lbs
2
Jordan
Brewer
Open Gym 5:20AM-10:30AM
3 x 8 @ 185 lbs
2
Kyle
Schlewinsky
4:10PM CrossFit
3 x 8 @ 185 lbs
185/185/165
3
Private
5:20 PM CrossFit
3 x 8 @ 165 lbs
3
Jeremy
Springer
4:10PM CrossFit
3 x 8 @ 165 lbs
185 X 8, 185 X 5, 165 X 8
3
King
Ray
4:10PM CrossFit
3 x 8 @ 165 lbs
4
Caleb
Pickard
5:20 AM CrossFit
3 x 8 @ 155 lbs
5
LLOYD
HARRIS
6:30 PM CrossFit
3 x 8 @ 140 lbs
2x8 @ 140 1x8 @ 145
6
Matt
Osborn
6:30 PM CrossFit
3 x 8 @ 125 lbs
1x 95, 2x 125lb
7
Brendon
Jimenez
Lift Sesh w/ Jared 3PM-4P...
2 x 8 @ 275 lbs
7
Cyrus
Medrano
5:20 PM CrossFit
2 x 8 @ 185 lbs
7
Freddy
Aubert
5:20 AM CrossFit
2 x 8 @ 135 lbs
1x6 135
7
Grant
McHaney
Lift Sesh w/ Jared 3PM-4P...
2 x 8 @ 215 lbs
7
Casey
Karins
4:10PM CrossFit
1 x 8 @ 95 lbs
1x4@145 1x4@105 First time benching since May '16
7
Clark
moncure
6:30 AM CrossFit
1 x 8 @ 205 lbs
185, 7.5@225
7
Jared
Williams
Lift Sesh w/ Jared 3PM-4P...
1 x 8 @ 155 lbs
7
Kevin
Martinez
9:30 AM CrossFit
1 x 8 @ 200 lbs
145,165,185,200
Female Clients
1
Kim
Coffee
6:30 PM CrossFit
3 x 8 @ 105 lbs
2
Christina
Tovar
5:20 PM CrossFit
3 x 8 @ 85 lbs
2
Katie
Harris
5:20 PM CrossFit
3 x 8 @ 85 lbs
2
Lauren
Leet
6:30 PM CrossFit
3 x 8 @ 85 lbs
3
Katie
Jaquet
4:10PM CrossFit
3 x 8 @ 75 lbs
2x8 at 75; 1x8 at 65
4
Destinee
Medrano
5:20 PM CrossFit
3 x 8 @ 65 lbs
5
Private
5:20 PM CrossFit
3 x 8 @ 60 lbs
6
Buffie
Plack
6:30 PM CrossFit
3 x 8 @ 55 lbs
6
Leianna
Cooper
6:30 PM CrossFit
3 x 8 @ 55 lbs
7
Heather
Powell
4:10PM CrossFit
2 x 8 @ 60 lbs
1 @ 55
7
Janet
James
5:20 AM CrossFit
2 x 8 @ 80 lbs
65, 75, 80 x's 2
7
Jennifer
Gagne
4:10PM CrossFit
2 x 8 @ 60 lbs
2x8 @ 50lbs
7
Hannah
Watkins
4:10PM CrossFit
1 x 8 @ 75 lbs
2x8@65
7
Private
4:10PM CrossFit
1 x 8 @ 65 lbs
7
Private
4:10PM CrossFit
1 x 8 @ 65 lbs
7
Morgan
White
9:30 AM CrossFit
1 x 8 @ 65 lbs
55,60
7
Nicole
Spears
4:10PM CrossFit
1 x 8 @ 65 lbs
2x8@55
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