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Components
1000m Row
Settings
Location
(All)
CrossFit Mt Juliet
Program
CrossFit
Date
Workout
3/8/18 - CrossFit Mt Juliet
Class
(All)
5:15 AM CrossFit
6:30 AM CrossFit
7:30 AM CrossFit
8:30 AM CrossFit
9:30 AM CrossFit
3:30 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
7:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
43 (21/22)
Workout
3/8/18
Order up! We got the Jason Davis and Dixie special!
Warm Up/Mobility
Glute Smash and Floss
Side Hip Smash
Rowing Drills
100m Rowling x 3
*Go over workout and laugh at any jokes your coach makes
Metcon
1000m Row (Time)
Max Effort 1000m Row
1000m Row
Accessory
Metcon (No Measure)
5 Rds
8 V-Ups
8 Tuck Ups
8 Hollow Rocks
8 sec Hollow Hold
Rest as needed between sets
Post Workout Mobility
Couch stretch
Hip ER w/ Flexion (pigeon)
Summit Accessory
Active Recovery
20-30 min Mobility of choice
Breathing Work
3 rounds, not for time:
1:30 Row/Bike/Ski (easy, low damper)
75ft. Mixed KB Rack/Overhead carry
100 ft. Farmers Carry/Bear Hug Carry
1:30 Row/Bike/Ski (easy, low damper)
75ft. Mixed KB Rack/Overhead carry
100 ft. Farmers/Bear Hug Carry
Functional Bodybuilding
3 sets:
8/side DB Suitcase Step-up
8/side 3-point DB Row
8/side Half-kneeling Single-arm Bottoms-up KB Press
20 min Mobility of Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 08, 2018
Male Clients
1
Jason
Davis
8:30 AM CrossFit
3:03
3:03.8
2
John
Riddle
8:30 AM CrossFit
3:04
3:04.7
3
Kyle
Gribble
8:30 AM CrossFit
3:14
4
Devin
Frederick
5:15 AM CrossFit
3:17
5
Brandon
O'Neal
5:15 AM CrossFit
3:23
5
Private
4:30 PM CrossFit
3:23
6
Paul
Kevetter
4:30 PM CrossFit
3:25
7
Boomer
Burke
5:30 PM CrossFit
3:27
3:27.5
7
Kenneth
Midgett
5:30 PM CrossFit
3:27
3:27.3
8
Bud
Thomas
5:30 PM CrossFit
3:29
9
Robby
Glaus
5:30 PM CrossFit
3:30
10
Jim
Pierson
5:15 AM CrossFit
3:33
11
Jason
Hook
7:30 AM CrossFit
3:35
11
Spencer
Smith
9:30 AM CrossFit
3:35
12
Justin
Corff
4:30 PM CrossFit
3:39
13
Chris
Hensley
6:30 AM CrossFit
3:41
14
Brian
Peek
5:15 AM CrossFit
3:43
15
Nick
Snider
4:30 PM CrossFit
3:45
16
Drew
MacNicholas
7:30 AM CrossFit
3:48
Left rowing goggles at home
17
Ryan
Simmons
7:30 AM CrossFit
3:50
I need a Xebex
18
Gary
Carty
3:30 PM CrossFit
3:57
Female Clients
1
Dixie
Flesher
3:30 PM CrossFit
3:38
3.38.4
2
Beth
Livingston
9:30 AM CrossFit
3:42
3
Josalyn
Pausina
7:30 AM CrossFit
3:43
4
Valerie
Lyman
9:30 AM CrossFit
3:45
3:45.8
5
Sarah
Jo Ritchie
8:30 AM CrossFit
3:46
3:46.0
6
Emily
Heymann
5:30 PM CrossFit
3:55
7
Emily
Nowicki
5:30 PM CrossFit
3:59
8
Kari
Midgett
4:30 PM CrossFit
4:02
4:02.4
9
Andrea
Wiater
5:30 PM CrossFit
4:05
4:05.4
10
Lauren
Gribble
3:30 PM CrossFit
4:06
11
Christine
Thomas
5:30 PM CrossFit
4:09
12
Private
6:30 AM CrossFit
4:11
13
Linda
Pawlik
7:30 AM CrossFit
4:16
13
Private
3:30 PM CrossFit
4:16
14
Leah
Benner
9:30 AM CrossFit
4:19
15
Jess
Carr
9:30 AM CrossFit
4:22
16
Rachel
Conatser
5:30 PM CrossFit
4:25
4:25.7
17
Lindsey
Kevetter
8:30 AM CrossFit
4:29
18
Sally
MacNicholas
5:30 PM CrossFit
4:32
Stupid workout.
19
Dina
Henry
7:30 AM CrossFit
4:38
4:38:9
20
Jill
Davet
3:30 PM CrossFit
4:49
21
Kayla
Curtis
5:30 PM CrossFit
4:11
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