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Workout

3.9.2022

Warm-up

EMOM 6:
Min. 1 | :45 row (slow)
Min. 2 | 8 RDL + 8 upright rows
Min. 3 | :45 row (moderate)
Min. 4 | 8 RDL + 8 presses
Min. 5 | :45 row (hard)
Min. 6 | 8 x (1 muscle clean and 2 presses)

Warm-Up

3 sets:
:20 plank hold (push-up position)
10 push-ups
5 piked push-ups
– Rest 1:30 between sets.

Metcon

Build-up:
3-4 sets:
5-7 push presses (building)
– Rest :30-1:00 between sets.

Metcon (Time)

4 rounds for time:
400/500-m row
15 push presses (95/135 lb)

Intermediate: 65/95#
Beginner:
300/400m & 35/45#

Warm-Up

Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, March 09, 2022

Male Clients

1

Josh
Littauer

5:00 pm CrossFit

10:33

30 cal bike

2

Eric
Wrona

6:00 am CrossFit

11:22

3

Dontae
Smiley

12:00 PM CrossFit

12:18

4

Eric
Leininger

5:00 am CrossFit

13:16

5

Taylor
Smith

6:00 am CrossFit

15:12

6

Mickey
$ Admony

5:00 pm CrossFit

16:04

7

John
Curl

6:00 am CrossFit

17:15

Flipping Covid (8 weeks ago!)

8

Daniel
Russell

5:00 pm CrossFit

12:57

95lbs. Rowing. Sore shoulder

9

Joseph
Pina

6:00 pm CrossFit

13:35

95 PP 500m row

10

Jimmy
Fougerouss

8:00 PM CrossFit

14:11

95 lbs

11

Grant
Nogaj

CrossFit 7:00 PM

14:28

95

12

Eric
Micek

5:00 am CrossFit

14:47

95#, row

13

Nick
Cortes

5:00 pm CrossFit

15:00

95#, run

14

Irgam
Ram

CrossFit 7:00 PM

15:46

65#

15

Tom
Powers

8:00 PM CrossFit

15:49

95

16

Antonio
Perez

CrossFit 7:00 PM

16:00

75#

16

Jeff
Carenza

6:00 am CrossFit

16:00

95 lb: row

17

Angel
Lecuona

7:00 am CrossFit

16:30

#95

18

Sai
Posani

CrossFit 7:00 PM

16:50

barbell

19

Hitesh
Patel

5:00 am CrossFit

16:57

#95

20

Craig
Kamrowski

5:00 pm CrossFit

17:00

Assault Bike

20

Yanir
Snir

6:00 pm CrossFit

17:00

@45 lb

21

John
Ezell

5:00 am CrossFit

17:45

115# shared rower w/Sarah

22

Noel
Janacek

6:00 pm CrossFit

18:36

95#, bike. Troy 11:00 bike 10 cal, 10#bar.

23

Hunter
Brumit

5:00 am CrossFit

18:40

95#

24

Private

7:00 am CrossFit

23:47

Female Clients

1

Morgan
Littauer

5:00 pm CrossFit

10:57

#65

2

Torie
Grayson

6:00 pm CrossFit

11:22

65 lbs

3

Sandra
Ortega

6:00 pm CrossFit

12:42

#65 400m row

4

Kelsea
Johnson

5:00 pm CrossFit

13:09

65lb

5

Private

5:00 pm CrossFit

13:29

6

Emilee
Conroy

8:00 PM CrossFit

13:45

65 lb push press

7

Carley
Hanley

5:00 am CrossFit

13:48

run, 75#

8

Gina
Flores

CrossFit 7:00 PM

14:25

#65

9

Judy
Russell

5:00 pm CrossFit

14:40

65#

10

Stephanie
Carenza

5:00 am CrossFit

14:52

row-55#

11

Cathy
Landry

5:00 pm CrossFit

15:27

55#

12

Kris
Fanning

7:00 am CrossFit

15:32

45# (foot injury)

13

Ari
Angulo

7:00 am CrossFit

15:35

35 lbs

14

Gouthami
Deepu

CrossFit 7:00 PM

16:20

10 Push Press (35) - 4 rounds

15

Claudia
Travers

5:00 pm CrossFit

16:36

45#

16

Sarah
Ezell

5:00 am CrossFit

16:42

#65, shared rower with John

17

Pam
de Armas

8:00 PM CrossFit

16:43

55

18

Mounica
Gottipati

CrossFit 7:00 PM

16:45

19

Hana
Lee

7:00 am CrossFit

17:00