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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
Albany CrossFit
Program
CrossFit
Date
Workout
Wednesday 021721 - Albany CrossFit
Class
(All)
HOME WOD (Log Scores Only)
CROSSFIT: 6:30 AM
CROSSFIT: 8:00 AM
ZOOM ONLINE (9:00 AM)
CROSSFIT: 3:30 PM
CROSSFIT: 5:15 PM
CROSSFIT: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (7/7)
Workout
Wednesday 021721
CrossFit
Metcon (AMRAP - Rounds and Reps)
"9 to 5"
5 Min. AMRAP:
15/12 Calorie Bike
12 Chest to Bar Pull-Ups
9 Front Squats (135/95)
REST 5 Mins.
Metcon (AMRAP - Rounds and Reps)
5 Min. AMRAP:
12/9 Calorie Bike
9 Chest to Bar Pull-Ups
6 Front Squats (155/105)
REST 5 Mins.
Metcon (AMRAP - Rounds and Reps)
5 Min. AMRAP:
9/6 Calorie Bike
6 Chest to Bar Pull-Ups
3 Front Squats (185/135)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 17, 2021
Male Clients
1
Mike
McCulloch
CROSSFIT: 8:00 AM
2 + 19
2
Lukas
🐗 Cassick
CROSSFIT: 3:30 PM
2 + 1
Still dead from Monday
3
Jason
Kirby
CROSSFIT: 3:30 PM
1 + 25
Slow C2B
4
Josh
Heller
CROSSFIT: 8:00 AM
2 + 2
115# - regular pu’s
5
Chris
Williams
HOME WOD (Log Scores Only...
2 + 0
Burpees, PU, front squat
6
Sumanth
Madagani
CROSSFIT: 6:30 PM
1 + 27
85#BB, KT
7
Bill
Becker
CROSSFIT: 3:30 PM
1 + 17
65lb rest rx
Female Clients
1
Victoria
Inzerillo
ZOOM ONLINE (9:00 AM)
2 + 5
15 shuttle sprints 12 renegade rows 11# 9 goblet squats 11#
2
Lili
Paperman
HOME WOD (Log Scores Only...
2 + 0
15 calorie row, 12 ring rows, 9 squats (2×15# DBs)
3
Diana
Rivera
CROSSFIT: 8:00 AM
1 + 26
1r:2ctb rest pus, 2r:4ctb rest pups
4
Alisa
Cianfarani
CROSSFIT: 5:15 PM
1 + 24
75#
5
Christina
Pierotti
CROSSFIT: 8:00 AM
1 + 22
9 kipping PU; 75#
6
Jennifer
Paperman
HOME WOD (Log Scores Only...
1 + 21
15 cal bike / 12 ring rows / 9 DB squats (2@10#)
7
Nicole
Hume
CROSSFIT: 8:00 AM
1 + 10
9PU, 70#
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