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Location
(All)
Turn2CrossFit
Program
CrossFit
Endurance Club
Teens/Juniors CrossFit
Date
Workout
19.3 Friday NIght Lights! - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
33 (18/15)
Workout
19.3 Friday NIght Lights!
Warm-up
3 Rounds
300m Row (easy-moderate)
25' lunge (no weight)
10 Ab mat sit-ups
6 Box Step-ups
10 sec HS Hold Locked Out
Between the three rounds, so just two rounds:
3 Spidermans
30 Second Warrior alt.
3 Inch Worms in place
Child's Pose on box
wrist stretches
3x 20 second freestanding HS Hold
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP - Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Crossfit Games Open 19.3 Masters (55+) (AMRAP - Reps)
200-ft. dumbbell overhead lunge 35b/20lb
50 dumbbell box step-ups 24in/20in
50 5-in. elevated strict HSPU
200-ft. handstand walk
Time cap: 10 minutes
Crossfit Games Open 19.3 Teens (Ages 14-15) (AMRAP - Reps)
200-ft. dumbbell overhead lunge 35lb/20lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP - Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes
Crossfit Games Open 19.3 Masters Scaled (55+) (AMRAP - Reps)
200-ft. dumbbell front-rack lunge 20lb/10lb
50 dumbbell box step-ups 20in/16in
50 dumbbell strict press 20lb/10lb
200-ft. bear crawl
Time cap: 10 minutes
Crossfit Games Open 19.3 Teens Scaled (Ages 14-15) (AMRAP - Reps)
200-ft. dumbbell front-rack lunge 35lb/20lb
50 dumbbell box step-ups 24in/20in
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, March 08, 2019
Male Clients
1
Coach
Justin
5:00 AM CrossFit
139 Reps
5:19 tie break
2
Brett
Wininger
5:00 AM CrossFit
116 Reps
3
Coach
Zeeb
5:00 AM CrossFit
111 Reps
4
Scott
Mann
8:30 AM CrossFit
109 Reps
5
Billy
Dedich
5:00 PM CrossFit
108 Reps
6
Eric
Knudsen
9:30 AM CrossFit
106 Reps
7
Coach
Jake
4:00 PM CrossFit
102 Reps
6:55 tie break. 12 HSPU
8
Ryan
Aker
4:00 PM CrossFit
100 Reps
9
Coach
Adam-Bomb
9:30 AM CrossFit
97 Reps
Tie break 7:31
9
Mike “Woot”
Wooten
12:00 PM CrossFit Advance...
97 Reps
10
Espo
Espinosa
9:30 AM CrossFit
95 Reps
11
Patrick
Elsasser
4:00 PM CrossFit
92 Reps
12
James
Nunley
4:00 PM CrossFit
91 Reps
12
Jay
Sellars
12:00 PM CrossFit Advance...
91 Reps
7:26 tie break
13
Craig
Radke
5:00 AM CrossFit
90 Reps
13
Edward
Bennett
4:00 PM CrossFit
90 Reps
13
John
Harris
5:00 PM CrossFit
90 Reps
13
Mason
Radke
5:00 AM CrossFit
90 Reps
Female Clients
1
Ashley
Fiala
12:00 PM CrossFit Advance...
132 Reps
Redo! 7 more- woohoo!
2
Nikki
Saavedra
12:00 PM CrossFit Advance...
104 Reps
3
Jayme
Crist
5:00 AM CrossFit
95 Reps
6:28 tie break
4
Coach
Jaime
4:00 PM CrossFit
93 Reps
8:40 tiebreake
5
Private
4:00 PM CrossFit
92 Reps
6
Angela
Young
12:00 PM CrossFit Advance...
90 Reps
Tiebreak: 6:33
6
Bautista “B”
Spears
12:00 PM CrossFit Advance...
90 Reps
Could not get strict handstand push up. Did 1 on Friday with warm...
6
Coach
K
6:00 AM CrossFit
90 Reps
6
Michelle
Kibby
4:00 PM CrossFit
90 Reps
5:48 (18 scaled HSPU)
6
Sandy
“Pants” Diaz
5:00 PM CrossFit
90 Reps
2 scaled HSPU
7
Sally
Gjeloshaj
9:30 AM CrossFit
66 Reps
8
Melanie
Sellars
12:00 PM CrossFit Advance...
97 Reps
35lb dumbbell, front rack lunges, 5” hspu
9
Victoria
Covarrubias
5:00 AM CrossFit
84 Reps
10
Drienna
Green
8:30 AM CrossFit
70 Reps
11
Private
6:00 AM CrossFit
0 Reps
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