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Location
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Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
17.4 is.........(just say it).......(SAY IT)......16.4 - Crossfit Epically Awesome
Class
(All)
5:20 AM CrossFit
Open Gym 5:20AM-10:30AM
6:30 AM CrossFit
9:30 AM CrossFit
Lift Sesh w/ Jared 3PM-4PM
4PM-7:30PM Open Gym
4:10PM CrossFit
5:20 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (9/8)
Workout
17.4 is.........(just say it).......(SAY IT)......16.4
Yoga/Mobility
Pigeon Pose
Yoga Squat Hold
Hamstings
Warm-up
7 Minutes Empty Bar
6 Burpees
6 Deadlifts
6 Behind the Neck Push Press
6 Good Mornings
6 Lunges
WOD
CrossFit Games Open 16.4 and 17.4 (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
CrossFit Games Open 16.4 and 17.4 Masters 55+ Scaled (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 14# / 10#
55 Calorie Row
55 Push Press, 65# / 45#
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, March 17, 2017
Male Clients
1
Craig
Maffei
5:20 PM CrossFit
188 Reps
8:20 tiebreak....suck at hspu for sure
2
Brett
Simmon
9:30 AM CrossFit
187 Reps
10:30 tie break
3
Kevin
Martinez
Open Gym 5:20AM-10:30AM
179 Reps
4
Jordan
Brewer
Open Gym 5:20AM-10:30AM
177 Reps
Doing it again damnit. Coming for you kevin
5
lance
cartwright
6:30 AM CrossFit
165 Reps
225lb deadlifts ;)
6
Clark
moncure
6:30 PM CrossFit
137 Reps
7
Peter
Kober
9:30 AM CrossFit
106 Reps
8
Jared
Williams
Lift Sesh w/ Jared 3PM-4P...
90 Reps
5:53 split - awful
9
Gary the Snail
(Sean Gresham)
5:20 PM CrossFit
202 Reps
155 dead lift :( row 8 resistance, hands off pushups
Female Clients
1
Kim
Coffee
5:20 PM CrossFit
173 Reps
2
Bianca
Weber
5:20 PM CrossFit
165 Reps
4:09,7:07,11:30 +17 Pu
3
Christina
Tovar
6:30 PM CrossFit
159 Reps
4
Brianne
LeBlanc
4:10PM CrossFit
145 Reps
5:46, 10:03
5
Private
Lift Sesh w/ Jared 3PM-4P...
141 Reps
6
Buffie
Plack
9:30 AM CrossFit
64 Reps
10:23
7
Private
5:20 PM CrossFit
185 Reps
8
Angel
Baran
9:30 AM CrossFit
180 Reps
95 lb dl; hspu w/ 2 ab mats; 33 weeks PG
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