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Components
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
CrossFit
CrossFit
Special Event Sign Up
Sports Recovery Room
Date
Workout
Thursday - CROSSFIT GRAYS HARBOR
Class
(All)
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 3:30 PM
CrossFit: 4:30 PM ( CrossFit Grays Harbor)
CrossFit: 5:30 PM ( CrossFit Grays Harbor)
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (6/7)
Workout
Thursday
Warm-up
PARTNER WARM-UP
1 ROUND
P1: Bike (Mod Pace)
P2: 30 Single Unders + 10 Up Downs
P1: Bike (Mod Pace)
P2: 30 Fast Single Unders + 10 Up Downs
P1: Bike (Mod Pace)
P2: 30 Big Jump Single Unders + 10 Up Downs
Into…
3 ROUNDS
10 PVC Pass Through Lunges
10 Scap Pull Ups
10 Hanging Knee Raises
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 MINUTES
2 Rope Climb
25 Hang Muscle Snatch (75/55)|(45/35)
75 Double Under
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
3 SETS*
20 Banded Face Pulls
20 Banded Tricep Pull Down
20 Alt. V-Ups
*All sets should be performed with a light or moderate band.
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, February 06, 2020
Male Clients
1
Rick
M
CrossFit: 5:30 PM ( Cross...
3 + 1
2
Mike
Machowek
CrossFit: 3:30 PM
3 + 0
Slow and steady
3
Jason
Degroot
CrossFit: 5:30 PM ( Cross...
3 + 22
Singles and rope progression from seated position.
4
Bob
Barene
CrossFit: 4:30 PM ( Cross...
3 + 17
65#, 1 min DU rds
5
Russell
Bates
CrossFit: 5:30 PM ( Cross...
3 + 1
65#
6
Kevin
Sparks
CrossFit: 4:30 PM ( Cross...
2 + 22
Rope hangs, 65#, singles
Female Clients
1
Chrissy
Boice
CrossFit: 5:30 PM ( Cross...
3 + 12
2
Isarai
Thieme
CrossFit: 3:30 PM
3 + 2
Lovely workout!
3
Dani
Andrews
CrossFit: 12:00 PM
2 + 0
🤮🤢🤮
4
Private
CrossFit: 5:30 PM ( Cross...
3 + 0
5
Cristen
Rogers
CrossFit: 4:30 PM ( Cross...
2 + 57
6
Liezel
Bowe
CrossFit: 4:30 PM ( Cross...
2 + 27
22lbs, singles
7
Nicole
McEntyre
CrossFit: 5:30 PM ( Cross...
0 + 0
Modified, 5R singles, 27 crunches
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