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Components
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
022619 WOD Tuesday - 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
ABC / Team Training
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
25 (21/4)
Workout
022619 WOD Tuesday
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
A: Metcon (No Measure)
15 min to work on a skill (hs, hs walk, mu, bmu, pu...)
B: Metcon (AMRAP - Reps)
20 min Alt EMOM
1. 12/8 Cal Assault Bike
2. :30 sec Alt DB Snatch 50/35
3. 12/8 Cal Row
4. :30 secBar Facing Burpee
Score is Snatch and Burpee
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:
Tuesday, February 26, 2019
Male Clients
1
George
May
4:30 PM
128 Reps
2
Jim
Houghton
5:30 AM
121 Reps
3
Chad
Echols
4:30 PM
119 Reps
4
Craig
Edney
4:30 PM
115 Reps
5
Bob
Done
5:30 PM
100 Reps
6
Todd
Mull
7:00 AM
96 Reps
7
Rob
Garden
5:30 PM
94 Reps
8
James
Jones
9:00 AM
86 Reps
9
Tom
O'Donoghue
10:00 AM
76 Reps
7am
10
Andrew
Staley
5:30 AM
73 Reps
11
Private
5:30 AM
71 Reps
12
Erik
Wilhelm
11:00 AM
60 Reps
13
Sean
Casey
11:00 AM
87 Reps
45#
14
Jeremiah
Allison
5:30 AM
85 Reps
50#/30sec bike last 2
14
Paul
Edwards
3:30 PM
85 Reps
15
Ray
Napolitan
6:15 AM
81 Reps
35# db
16
Dominic
Done
5:30 PM
76 Reps
Butterfly pull ups skill work accomplished
17
Justin
Schaefer
7:00 AM
72 Reps
35#
18
Travis
Singleton
5:30 AM
55 Reps
19
David
Rollins
5:30 AM
0 Reps
did not count. 45 lb DB
19
Tom
Schorr
6:15 AM
0 Reps
10 cal bike, rest rx
Female Clients
1
Jordan
Falcone
7:00 AM
115 Reps
12cal/35#
2
Rachel
Mull
7:00 AM
96 Reps
3
Christie
Casey
9:00 AM
85 Reps
4
Kara
Done
5:30 PM
0 Reps
25# DB Didn’t count
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