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Components
Glenn Pendlay
300 Abs and Core
Settings
Location
(All)
CrossFit Blaze
Program
Date
Workout
Fridayy - CrossFit Blaze
Class
(All)
6:00 am CrossFit
7:00 am CrossFit
9:00 am CrossFit
11:30 am CrossFit
4:30 pm CrossFit
5:30 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):
31 (17/14)
Workout
Fridayy
Warm-up
Warm up - Circus
2 rounds
1:00 Jump Rope
10 x Airplanes
15 Bodyweight Hip Thrusts
10 x Hurdle Step
20 Arm Swings (10 each Dir)
10 x Swooping Death March
WOD
Glenn Pendlay (Time)
1000m Row
10 Ground to overhead
750m row
10 Ground to overhead
500 m Row
10 Ground to overhead
250m Row
10 Ground to overhead
Lvl 1: 95/65
Lvl 2: 115/75
Lvl 3: 135/95
Finisher
300 Abs and Core (Time)
May or May not be for time. The choice is based on how much energy you have left. Try to finish!!
30 Bicycles
20 Crunches w/ Plate
30 Jack Knives
20 Leg Lifts
15 Side Plank Crunches (L)
30 Bicycles
15 Side Plank Crunches (R)
40 Russian Twists w/ Plate
30 Bicycles
20 Side Plank Crunches (L)
20 Crunches w/Plate
20 Side Plank Crunches (R)
10 Strict Toes to Bar or K2E
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, February 21, 2020
Male Clients
1
Justin
Lund
9:00 am CrossFit
15:20
2
Private
9:00 am CrossFit
17:59
3
juan
lopez
5:30 pm CrossFit
18:23
4
Mauricio
Lezcano
9:00 am CrossFit
22:43
5
Adam
Radno
5:30 pm CrossFit
16:01
6
Kyle
Kindzierski
11:30 am CrossFit
19:46
7
Ethan
Loschiavo
5:30 pm CrossFit
19:47
8
David
Hegg
5:30 pm CrossFit
20:14
9
Jason
Anderson
5:30 pm CrossFit
13:04
95
10
Kyle
Starkey
5:30 pm CrossFit
15:41
95
11
Fred
Seip
4:30 pm CrossFit
17:23
85
12
Pete
Moran
6:00 am CrossFit
18:10
13
Bill
Shiles
6:00 am CrossFit
19:41
94
14
Nelson
Vargas
9:00 am CrossFit
20:35
15
Kent
Mikkelsen
9:00 am CrossFit
21:00
16
Dan
McLaughlin
9:00 am CrossFit
22:59
17
Keith
Sciog
9:00 am CrossFit
23:00
Female Clients
1
sarah
miller
5:30 pm CrossFit
20:38
2
Melissa
Guzman
6:30 pm CrossFit
25:26
9 weeks pgt
3
Betty
Carson
4:30 pm CrossFit
17:58
4
Sylvia
Fryling
9:00 am CrossFit
18:33
5
Dena
Bancroft
9:00 am CrossFit
18:55
6
Heidi
Robichaud
6:00 am CrossFit
19:05
42
7
susan
frigoletto
6:00 am CrossFit
19:08
55
8
Diane
Shagott
7:00 am CrossFit
19:41
9
Tina
Trainor
9:00 am CrossFit
20:32
10
Dannette
Azpeitia
7:00 am CrossFit
21:17
11
Julie
Vargas
9:00 am CrossFit
21:46
12
Christina
Phyl
9:00 am CrossFit
22:00
13
Jennifer
George
11:30 am CrossFit
23:29
65#
14
Lauren
Neuman
9:00 am CrossFit
23:53
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