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Components
100 Sit-ups
Pure Evil
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
3/1/2017 - Crossfit Epically Awesome
Class
(All)
Open Gym 5:20AM-10:30AM
5:20 AM CrossFit
6:30 AM CrossFit
9:30 AM CrossFit
Lift Sesh w/ Jared 3PM-4PM
4PM-7:30PM Open Gym
4:10PM CrossFit
5:20 PM CrossFit
Foundations 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
33 (13/20)
Workout
3/1/2017
Yoga/Mobility
Run to Bob Sikes and Back
15 minutes of Mobility. Coaches Choice.
Warm-up
8 Minute Intervals
1. Single arm KB front squats
2. Single Jump Rope
3. ALT Step Jump Rope
4. KB Swings
Repeat
Skill/Strength
100 Sit-ups (Time)
100 Sit-ups for time
6 minute cap
WOD
Pure Evil (AMRAP - Rounds and Reps)
14 Minute AMRAP/EMOM
3, 6, 9, 12, 15, 18, 21, etc...
KB Swings, 62/44 OH
Push-ups
with EMOM of 5 Burpees
RX+: HSPU
burpees do not count towards score
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 01, 2017
Male Clients
1
Cyrus
Medrano
5:20 PM CrossFit
2:07
2
Grant
McHaney
Lift Sesh w/ Jared 3PM-4P...
2:32
3
Kevin
Martinez
4:10PM CrossFit
2:45
4
LLOYD
HARRIS
4:10PM CrossFit
2:46
5
Matt
Elbus
9:30 AM CrossFit
3:10
6
Brendon
Jimenez
Open Gym 5:20AM-10:30AM
3:11
via CrossFit Ergon. Dumbells on feet, hands interlocked behind he...
7
Brandon
Dues
Open Gym 5:20AM-10:30AM
3:26
Hands free
8
King
Ray
5:20 PM CrossFit
3:50
9
Frank
Valeriani
Lift Sesh w/ Jared 3PM-4P...
4:02
10
Jared
Williams
Lift Sesh w/ Jared 3PM-4P...
4:06
11
Kyle
Schlewinsky
Lift Sesh w/ Jared 3PM-4P...
4:22
12
lance
cartwright
6:30 AM CrossFit
5:40
13
Sean
Gifford
Open Gym 5:20AM-10:30AM
5:47
Female Clients
1
Christina
Tovar
4:10PM CrossFit
2:30
2
Hannah
Watkins
4:10PM CrossFit
2:45
3
Bianca
Weber
5:20 PM CrossFit
3:05
4
Destinee
Medrano
5:20 PM CrossFit
3:09
20# DB on feet
5
Private
4:10PM CrossFit
3:13
6
Katie
Harris
5:20 PM CrossFit
3:14
7
Private
4:10PM CrossFit
3:23
8
Brianne
LeBlanc
4:10PM CrossFit
3:35
8
Stacey
Snyder
9:30 AM CrossFit
3:35
9
Caroline
Kellenbence
4:10PM CrossFit
3:36
10
Buffie
Plack
9:30 AM CrossFit
4:29
11
Janet
James
5:20 AM CrossFit
4:32
35# DB over feet
12
Heather
Powell
Lift Sesh w/ Jared 3PM-4P...
4:57
13
Katie
Jaquet
4:10PM CrossFit
5:05
14
Brittany
Pickard
6:30 AM CrossFit
5:15
35lb db pn feet
15
Paige
Mouledous
6:30 AM CrossFit
5:46
16
Jennifer
Gagne
9:30 AM CrossFit
5:55
17
Leianna
Cooper
Lift Sesh w/ Jared 3PM-4P...
4:51
18
Private
5:20 PM CrossFit
4:57
19
jennifer
wujciak
5:20 PM CrossFit
6:00
17
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