Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
CrossFit
CrossFit
Special Event Sign Up
Sports Recovery Room
Date
Workout
Friday - CROSSFIT GRAYS HARBOR
Class
(All)
CrossFit: 6:00 AM
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 3:30 PM
CrossFit: 4:30 PM
5:30pm CrossFit
6:30pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (4/9)
Workout
Friday
Warm-up
2:00 Row (Increase pace every :30)
Into …
1 SET (:45 ON / :15 REST)
MOVT 1 - Air Squats
MOVT 2 - Push-Up to Pike
MOVT 3 - Cossack Squats
MOVT 4 - Wall Ball Strict Press
Into …
2:00 Row (Increase pace every :30)*
*Start at faster pace than the first time on the rower.
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 21 MINUTES
7 Power Snatches (115/75)|(75/55)
14 Wall Balls (20/14)|(14/10)
21/16 Cal Row
(Score is Rounds + Reps)
KG BB: (50/35)|(35/25)
KG WB: (9/6)|(6/5)
Optional Finisher
Metcon (No Measure)
3 SETS FOR QUALITY
8-12 Barbell Roll-Outs
Followed By...
5:00 Foam Roll
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, February 05, 2021
Male Clients
1
Alex
Barene
CrossFit: 9:00 AM
7 + 1
2
Jim
Boora
CrossFit: 9:00 AM
6 + 5
3
Ryan
Farrer
CrossFit: 9:00 AM
6 + 2
4
Mike
Machowek
CrossFit: 3:30 PM
5 + 7
Female Clients
1
Isarai
Thieme
CrossFit: 3:30 PM
7 + 10
2
Jenna
Hensley
5:30pm CrossFit
6 + 22
3
Madi
Niemi
CrossFit: 9:00 AM
6 + 21
4
Brenda
Cardenas
CrossFit: 3:30 PM
7 + 4
#55/ #10/16
5
Nicole
McEntyre
5:30pm CrossFit
6 + 29
Sissy bar, 10#WB
6
Megan
McLean
5:30pm CrossFit
6 + 21
55#, 10# wb, post 2nd covid shot
7
Ana
Herr
CrossFit: 4:30 PM
6 + 0
6 rounds for 42Lbs
7
Tessie
Lang
CrossFit: 4:30 PM
6 + 0
6 round and 6 power snatches for 55 Lbs
8
Patricia
Raya
CrossFit: 9:00 AM
5 + 0
Power clean
Loading...
Powered By Wodify