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Components
Metcon
Settings
Location
(All)
Turn2CrossFit
Program
CrossFit
Endurance Club
Teens/Juniors CrossFit
Date
Workout
March 6th, 2019 - Turn2CrossFit
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
9:30 AM CrossFit
CrossFit: 11:30 AM
12:00 PM CrossFit Advanced
4:00 PM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
42 (17/25)
Workout
March 6th, 2019
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Warm-up
20x Banded Pull-Aparts (elbows against wall)
20x Band Pass Thrus
5 Gymnastic Kips
5-5 Kipping Pull-ups
10-20 Diamond Push-ups
Alternating Tabata between Rocket Jumps & Hollow Rocks
"Chelsea" Warm-Up
Perform 1 round of Cindy every minute on the minute for 5 minutes. (a.k.a 5 Minutes of Chelsea)
Start the AMRAP exactly 5 minutes after this.
For CF History Buffs, as well as interested and people who like to be "in the know" read this about the benchmark girls:
https://journal.crossfit.com/article/benchmark-workouts-2
Metcon (AMRAP - Rounds and Reps)
AMRAP 10 Minutes
Single Arm Overhead Walking Lunges w/ Dumbbell x10m (50#/35#)
Single Arm Dumbbell Push Press x10 (50#/35#)
You may not switch arms during a set of lunges. You must do the push presses 5right/5left
For scoring 10m = 10 points
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 06, 2019
Male Clients
1
Ryan
Aker
4:00 PM CrossFit
10 + 14
2
Coach
Jake
12:00 PM CrossFit Advance...
9 + 6
3
Billy
Dedich
6:00 AM CrossFit
8 + 14
4
Paul
Greive
5:00 PM CrossFit
8 + 13
5
Mike “Woot”
Wooten
12:00 PM CrossFit Advance...
8 + 10
6
Coach
Jose
8:30 AM CrossFit
7 + 0
7
Espo
Espinosa
9:30 AM CrossFit
6 + 4
8
Darrin "D"
Kent
12:00 PM CrossFit Advance...
2 + 0
Then 4+4 @ 40#
9
Andrew
Kibby
5:00 PM CrossFit
10 + 4
35# Front Rack Lung 60# D ball over the shoulder
10
Edward
Bennett
9:30 AM CrossFit
8 + 0
Used 35# DB
11
Coach
Crafty
5:00 PM CrossFit
7 + 15
35lbs
12
Mason
Radke
5:00 PM CrossFit
7 + 8
25#
13
Taylor
Turski
12:00 PM CrossFit Advance...
7 + 7
40
14
Coach
Tony
12:00 PM CrossFit Advance...
7 + 5
40#
15
Chris “Fly
Eagles Fly ...
5:00 PM CrossFit
7 + 2
35 lb db
16
Danny
Martinez
4:00 PM CrossFit
7 + 0
17
Craig
Radke
5:00 PM CrossFit
6 + 0
40#
Female Clients
1
Michelle
Kibby
4:00 PM CrossFit
10 + 0
2
Coach
K
6:00 AM CrossFit
6 + 15
3
Mallory
Thompson
8:30 AM CrossFit
6 + 3
All lunges unbroken
4
Beth
Johnson
5:00 PM CrossFit
12 + 1
30lbs
5
Elissa
Marshall
6:00 AM CrossFit
10 + 0
Still rehabbing
6
Alexis
Nieto-Andrews
9:30 AM CrossFit
9 + 3
20lbs
7
Private
5:00 PM CrossFit
8 + 10
8
Victoria
Covarrubias
5:00 AM CrossFit
8 + 0
20# lunges & 35# push press
9
Heather
Turski
12:00 PM CrossFit Advance...
7 + 15
20#
10
Whitney
Seeforth
12:00 PM CrossFit Advance...
7 + 14
30lbs
11
Sandy
“Pants” Diaz
4:00 PM CrossFit
7 + 11
#30
12
Gloria
Marrufo
5:00 PM CrossFit
7 + 10
20 lb
12
Sissy
Bojorquez
12:00 PM CrossFit Advance...
7 + 10
30lb kb
13
Jayme
Pilon
9:30 AM CrossFit
7 + 7
30lb
14
Sally
Gjeloshaj
9:30 AM CrossFit
7 + 6
15
Leanne
Ewald
12:00 PM CrossFit Advance...
7 + 5
25# dumbB - lost count but main focus breath and form no flaring ...
16
Jellian
Martinez
4:00 PM CrossFit
6 + 5
25# DB
16
Renetta
Johnson
8:30 AM CrossFit
6 + 5
25# DB & PP
16
Yianoula
“Nola” Warne
6:00 PM CrossFit
6 + 5
25# DB
17
Brooke
Beardsley
9:30 AM CrossFit
6 + 0
17
Kerri
Evans
6:00 PM CrossFit
6 + 0
25#
17
Samantha
Salazar
8:30 AM CrossFit
6 + 0
18
Drienna
Green
8:30 AM CrossFit
5 + 18
25# DB
19
Lori
Sloan
8:30 AM CrossFit
5 + 6
12lbs
20
Private
6:00 AM CrossFit
4 + 10
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