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CrossFit Games Open 16.3
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Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 03.11.16 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
AFT Cardio
Friday Evening WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (9/8)
Workout
The Cell Gym 03.11.16
Warm-up
Running Warm-up
400M Run
20sec Toy Solider
20sec Bum Kickers
20sec High Knees
20sec Elbow to ankle
20sec Inchworm
20sec Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
1 min couch stretch each side
Skills
Power Snatch
Metcon
CrossFit Games Open 16.3 (AMRAP - Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
CrossFit Games Open 16.3 Scaled (AMRAP - Reps)
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
CrossFit Games Open 16.3 Masters 55+ (AMRAP - Reps)
AMRAP 7 Minutes
10 power snatches
5 chest-to-bar pull-ups
Men use 65 lb.
Women use 45 lb.
CrossFit Games Open 16.3 Teens 14-15 (AMRAP - Reps)
AMRAP 7 Minutes
10 power snatches
3 bar muscle-ups
Boys use 65 lb.
Girls use 45 lb.
CrossFit Games Open 16.3 Teens Scaled (AMRAP - Reps)
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups
Boys use 45 lb.
Girls use 35 lb.
CrossFit Games Open 16.3 Masters 55+ Scaled (AMRAP - Reps)
AMRAP 7 minutes
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, March 11, 2016
Male Clients
1
Austin
Sunderland
Friday Evening WOD
82 Reps
2
Andy
Witcher
8:30 AM WOD (Daycare)
73 Reps
3
Garrett
Blackwell
5:30 AM WOD
70 Reps
Tiebreak 6:36
4
Brandon
Walters
5:30 AM WOD
67 Reps
5
Ammon
Woods
Friday Evening WOD
65 Reps
6
Danny
Lopez
Friday Evening WOD
36 Reps
7
Patrick
Begaye
5:30 AM WOD
115 Reps
Scaled. 6:28 tie breaker
8
Jon
Crismon
Friday Evening WOD
61 Reps
5 jumping C2B, 75# power snatch
9
Bruce
Watkins
8:30 AM WOD (Daycare)
0 Reps
Female Clients
1
Amanda
Sparks
8:30 AM WOD (Daycare)
40 Reps
2
Joanna
Klaproth
8:30 AM WOD (Daycare)
38 Reps
3
Ami
Bethea
8:30 AM WOD (Daycare)
25 Reps
4
Allie
Quent
Friday Evening WOD
24 Reps
5
Kim
Riggs
8:30 AM WOD (Daycare)
11 Reps
6
Courtney
Baker Benziger
5:30 AM WOD
10 Reps
jumping c2b box
6
Private
5:30 AM WOD
10 Reps
6
Stephanie
Nix
Friday Evening WOD
10 Reps
j ctb did total of 62 reps...rx weight whole time
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