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Components
Metcon
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
3/22/2017 - Crossfit Epically Awesome
Class
(All)
Open Gym 5:20AM-10:30AM
5:20 AM CrossFit
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
Foundations 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
35 (13/22)
Workout
3/22/2017
Yoga/Mobility
Jump Rope for 4 minutes
Pigeon pose
Warm-up
6 Minutes
3 Inverted Rows or Strict Pull-ups
6 KB Swings
6 KB Cleans
6 KB Press
6 Sit-ups with KB
WOD
Metcon (Time)
3 rounds for time of:
9 Pull-ups Strict
6 Push Jerks, 155/105
12 Deadlifts, 155/105
24 Knees-2-Elbows
48 Wall-Ball, 20/14
RX+:
3 Rope Climbs
6 Push Jerks, 225/155
12 Deadlifts, 225/155
24 Knees-2-Elbows
48 Wall-Ball, 20/14
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 22, 2017
Male Clients
1
Grant
McHaney
Lift Sesh w/ Jared 3PM-4P...
25:00
2+4 Push Jerks went to sets of 1.
1
Rich
Koval
5:20 PM CrossFit
25:00
2 rounds + 3 rope climbs, 6 PJ, 12 DL
2
Kevin
Martinez
9:30 AM CrossFit
18:00
Rx+ except push jerk @ 155lbs 2nd round KTE 16 reps
3
Brett
Simmon
Lift Sesh w/ Jared 3PM-4P...
25:00
2+42
3
Jared
Williams
Lift Sesh w/ Jared 3PM-4P...
25:00
RX+ everything - 155lb - 2 rounds
3
LLOYD
HARRIS
4:10PM CrossFit
25:00
Rope climbs and 155# 2 rounds + 3 rope climbs, 6 push jerks, 12 d...
3
Peter
Kober
4:10PM CrossFit
25:00
DNF 2+3
4
Caleb
Pickard
6:30 AM CrossFit
18:00
1 round, 87 reps
4
lance
cartwright
6:30 AM CrossFit
18:00
jumping pull ups 155 dl pp #20 2 rouns 31 reps
4
Matt
Elbus
9:30 AM CrossFit
18:00
2+9PU 135#
5
Frank
Valeriani
4:10PM CrossFit
25:00
2 rounds 95# bar, rope climb
5
Gary the Snail
(Sean Gresham)
Lift Sesh w/ Jared 3PM-4P...
25:00
2 rounds; 3 rope climbs,6 push jerks @155, 12 dead lifts @115, 24...
5
King
Ray
5:20 PM CrossFit
25:00
Push jerk 125.. strict pull-ups... got to 2 rounds and 39 reps
Female Clients
1
Christina
Tovar
9:30 AM CrossFit
18:00
2 rounds + 11
2
Katie
Harris
5:20 PM CrossFit
22:10
woof...
3
Private
4:10PM CrossFit
25:00
4
Andrea
Sierra
4:10PM CrossFit
13:42
35lb PJ/DL/ring row/10lb ball
5
Laiken
Williams
Open Gym 5:20AM-10:30AM
15:00
Got to 23 wb in 2nd round Bar scaled pull-ups 65 lb pj and dl 14l...
6
Angel
Baran
9:30 AM CrossFit
18:00
2 rds + 7 dl; 1/2 way up rope climbs; 85 lb jerk and dl; knee rai...
6
Brittany
Pickard
5:20 AM CrossFit
18:00
1 round 47 WB
6
Buffie
Plack
9:30 AM CrossFit
18:00
2 rounds
6
Emily
Hilton
6:30 AM CrossFit
18:00
75 lb jerk, 2 rounds + 22 ktelbows
6
Jennifer
Gagne
9:30 AM CrossFit
18:00
2 rounds + 9 trx pull up 65lb
6
Morgan
White
9:30 AM CrossFit
18:00
2 rds, 30 wallballs, 75 lbs
6
Steph
Karins
5:20 AM CrossFit
18:00
rope climb, 105# 2rounds + 2 rope climb inconsistent K2E
6
Stephanie
Alarcon
6:30 AM CrossFit
18:00
1 round 32 wall-balls.
6
Tracy
Auber
5:20 AM CrossFit
18:00
1 round 2 rope climbs
7
Brianne
LeBlanc
4:10PM CrossFit
22:50
75#, inverted ring rows
8
Hannah
Watkins
4:10PM CrossFit
23:00
14lb wb; 65lb dl/jerks; ring row
9
Private
5:20 PM CrossFit
23:09
10
Private
4:10PM CrossFit
23:15
11
Bianca
Weber
5:20 PM CrossFit
23:21
3 rounds at 85
12
Katie
Jaquet
4:10PM CrossFit
23:29
inv rows; 65lb bb; 14lb mb
13
Janet
James
5:20 PM CrossFit
23:47
65# jerk, 14# WB, knee pulls, inverted row
14
Kaitlyn
Vogel
4:10PM CrossFit
24:30
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