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Components
Thruster
Metcon
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Monday - CrossFit Pineville
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
9:00 AM CrossFit
11:00 AM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
7:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
31 (16/15)
Workout
Monday
Warm-up
10 mins
Dynamic Warm-up
Weightlifting
20 mins
Thruster (3, 3, 3, 3)
Thruster
*From rack
*Increase weight each set
Gymnastics
10 mins
Metcon (4 Rounds for reps)
4 sets
2 Strict (Rx+ C2B)(Pull-ups) + ME Kipping
*Each round for ME kipping
*Rest approx 1:30 b/t each round
Metcon
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
30 DU
15 V-ups (Rx+ T2B)
15 Clean & Jerks (115/75)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 29, 2016
Male Clients
1
Justin
Flatt
6:00 PM CrossFit
1 x 3 @ 215 lbs
2
John
Tysinger
5:00 PM CrossFit
1 x 3 @ 205 lbs
2
Robert
Herford
6:00 PM CrossFit
1 x 3 @ 205 lbs
2
Travis
Stutts
7:00 PM CrossFit
1 x 3 @ 205 lbs
3
Chad
Harrell
5:00 AM CrossFit
1 x 3 @ 185 lbs
4
Dan
Carley
5:00 AM CrossFit
1 x 3 @ 155 lbs
4
Jason
Cansler
6:00 PM CrossFit
1 x 3 @ 155 lbs
4
Rich
Consiglio
11:00 AM CrossFit
1 x 3 @ 155 lbs
4
Richard
Kapcha
11:00 AM CrossFit
1 x 3 @ 155 lbs
5
Andrew
Ross
5:00 PM CrossFit
2 x 3 @ 145 lbs
5
Michael
Eannone
6:00 PM CrossFit
1 x 3 @ 145 lbs
6
Private
6:00 AM CrossFit
1 x 3 @ 135 lbs
6
Justin
Higbee
5:00 PM CrossFit
1 x 3 @ 135 lbs
125, 130, 135
7
Private
6:00 PM CrossFit
1 x 3 @ 125 lbs
8
Chad
Jenkins
11:00 AM CrossFit
1 x 3 @ 115 lbs
9
Adam
Kessell
6:00 PM CrossFit
1 x 3 @ 2 lbs
Female Clients
1
Kelci
Peterson
6:00 PM CrossFit
1 x 3 @ 140 lbs
1
Meredith
Wittman
6:00 PM CrossFit
1 x 3 @ 140 lbs
2
Jackie
Cansler
6:00 PM CrossFit
1 x 3 @ 125 lbs
3
Julianne
Gabriel
6:00 PM CrossFit
1 x 3 @ 105 lbs
3
Kelly
Melton
5:00 AM CrossFit
1 x 3 @ 105 lbs
90, 95, 100, 105
4
Brittany
Dirmann
9:00 AM CrossFit
1 x 3 @ 100 lbs
4
Lisa
Hovis
5:00 AM CrossFit
1 x 3 @ 100 lbs
5
Courtney
Schuler
11:00 AM CrossFit
2 x 3 @ 85 lbs
5
Rachel
Klahr
6:00 PM CrossFit
1 x 3 @ 85 lbs
6
Cassie
Steck
11:00 AM CrossFit
1 x 3 @ 80 lbs
7
Macaira
Herford
6:00 PM CrossFit
1 x 3 @ 75 lbs
8
Laura
Yakamna
6:00 PM CrossFit
2 x 3 @ 65 lbs
8
Corey
Knight
7:00 PM CrossFit
1 x 3 @ 65 lbs
35/45/50/55/60/65
9
Private
11:00 AM CrossFit
1 x 3 @ 60 lbs
10
Suzanne
Smith
5:00 PM CrossFit
1 x 2 @ 120 lbs
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