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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit NE Georgia
Program
No Sweat Intro
Nutrition Kickstart
On- Ramp (4 days)
Date
Workout
Tuesday - March 8, 2016 - CrossFit NE Georgia
Class
(All)
7:45 AM WOD
12:00 PM Lunch WOD
4:00 PM WOD
6:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
32 (20/12)
Workout
Tuesday - March 8, 2016
Speed Work
Metcon (Time)
4x400m
*1 min. Rest between sets*
Metcon
Metcon (Time)
10 Rounds for Time:
2 Bar or Ring MUs
4 HSPUs (1 AbMat)
8 Pistols Total
Remix:
6-8 Rounds for Time:
4 Pull Ups
4 Dips
6 DB Shoulder Press
8 Modified Pistols Total
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 08, 2016
Male Clients
1
Paul
Malquist
6:00 PM WOD
7:03
2
Clint
Shoaf
6:00 PM WOD
7:23
3
Alex
Grigg
12:00 PM Lunch WOD
7:53
4
Taurean
Ballard
7:45 AM WOD
8:02
with rest
5
Chad
Shoaf
7:45 AM WOD
8:04
total time
6
Jon
Pope
7:45 AM WOD
8:11
7
Alex
Allaire
12:00 PM Lunch WOD
8:13
8
Brady
Reed
12:00 PM Lunch WOD
8:42
9
Ryan
Davidson
7:45 AM WOD
8:46
Total time w/ rest.
10
Jay
Parrish
4:00 PM WOD
8:49
11
Rod
Wilson
4:00 PM WOD
8:56
12
Christian
Langman
12:00 PM Lunch WOD
8:58
13
Josh
Gundlach
12:00 PM Lunch WOD
9:11
14
Colby
Callahan
6:00 PM WOD
9:21
damn runs
15
Alex
Cortjens
4:00 PM WOD
8:03
16
Pablo
Hernandez
6:00 PM WOD
8:23
17
Daniel
Hansard
4:00 PM WOD
8:52
18
Dan
Grimes
6:00 PM WOD
9:35
19
Pedro
Camacho
6:00 PM WOD
9:58
20
Ramon
Camacho
6:00 PM WOD
12:14
Female Clients
1
Allie
Bradley
6:00 PM WOD
8:27
2
Emily
Shoaf
12:00 PM Lunch WOD
8:47
3
Kirklyn
Wilson
12:00 PM Lunch WOD
9:18
4
Natalie
Jarvis
4:00 PM WOD
9:21
5
Marianna
Vazquez
7:45 AM WOD
10:00
6
Katelyn
Macdowell
6:00 PM WOD
10:07
7
Kelly
Mullins
6:00 PM WOD
10:23
8
Tiffany
Cantillana
6:00 PM WOD
10:51
9
Whitney
Chappell
4:00 PM WOD
11:24
10
Lucia
Barron
12:00 PM Lunch WOD
11:50
11
Anna
Cash
6:00 PM WOD
11:53
12
Jessica
Kersey
7:45 AM WOD
11:54
with rest
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