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Components
Metcon
Settings
Location
(All)
BIONIC CrossFit
Program
Bionic Bodybuilding
CrossFit
Gymnastics
Open Gym
Personal Training
Date
Workout
Tuesday 03/28/2017 - BIONIC CrossFit
Class
(All)
5:30 AM CrossFit
7:00 AM CrossFit
9:00 am CrossFit
12:30pm CrossFit
4:30 PMCrossFit
5:30 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):
44 (23/21)
Workout
Tuesday 03/28/2017
Warm up
Coaches Choice
Skill/Strength
3 rounds superset:
10 Barbell RDL
6/6 KB goblet hold single leg squat (rear foot elevated)
*RDL- looking for smooth, efficient movement. Pick a load that we can focus on a 3-5 sec count during the eccentric portion.
WOD
Metcon (AMRAP - Rounds and Reps)
6 min AMRAP:
12/10 Cal row
10 DB weighted sit ups (35/45) (Comp-T2B)
15 Front squats (Rx 95/65)
7 min rest
6 min AMRAP:
200 m row
10 Sit ups (Comp GHDSU)
15 Back Squats (Rx 95/65)
Competitors
De-load week:
strength accessory and conditioning only
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 28, 2017
Male Clients
1
Christopher
Kiely
5:30 PM CrossFit
6 + 55
2
Christopher
Vasseur
12:30pm CrossFit
6 + 15
comp
2
Jeremy
Buck
6:30 PM CrossFit
6 + 15
3
Chris
Kishimoto
4:30 PMCrossFit
5 + 229
Comp
4
A.J.
Birmingham
5:30 PM CrossFit
5 + 224
5
James
Lehner
4:30 PMCrossFit
5 + 222
6
Jesus
Arcila
4:30 PMCrossFit
5 + 200
7
Robert
LaRocco
5:30 AM CrossFit
4 + 229
T2B/GHD
8
Jeremy
McCusker
12:30pm CrossFit
4 + 224
comp
9
Demetri
Vernadakis
5:30 PM CrossFit
4 + 220
10
Ralph
Correia
5:30 AM CrossFit
4 + 215
10
Ricky
Leupold
5:30 AM CrossFit
4 + 215
11
RJ
Kelly
5:30 AM CrossFit
4 + 200
12
Kurt
Liburd
5:30 AM CrossFit
4 + 50
T2B/GHD
13
Pedro
Gneiting
6:30 PM CrossFit
6 + 0
14
Galen
Marsh
9:00 am CrossFit
4 + 239
65#/35#
15
Stephen
Young
5:30 PM CrossFit
4 + 233
75#FS, 95# BS
16
Ed
Bebyn
5:30 AM CrossFit
4 + 227
80#
17
Jaden
Shin
6:30 PM CrossFit
4 + 6
18
Ben
Levine
6:30 PM CrossFit
4 + 0
18
Carlos
Ruiz
5:30 AM CrossFit
4 + 0
85#
19
Tyler
Collier
12:30pm CrossFit
3 + 265
20
Kevin
Morton
4:30 PMCrossFit
0 + 0
Female Clients
1
Lauren
Birmingham
12:30pm CrossFit
6 + 14
comp
2
Leah
Szot
7:00 AM CrossFit
5 + 210
COMP.
3
Jennifer
Martin
12:30pm CrossFit
5 + 205
comp
4
Tina
Roy
4:30 PMCrossFit
5 + 40
5
Kimberly
Sweezy
5:30 AM CrossFit
5 + 26
T2B
6
Shannon
Fleming
4:30 PMCrossFit
5 + 10
sit ups
7
Lisa
Wawrzynowski
5:30 AM CrossFit
4 + 236
200m run
8
Marena
Harrison
12:30pm CrossFit
4 + 220
comp
9
Jacqui
Fournier
5:30 AM CrossFit
4 + 193
10
christine
gilligan
4:30 PMCrossFit
5 + 2
11
Sabrina
Cassone
9:00 am CrossFit
4 + 243
55/25
12
Marci
Kantor
9:00 am CrossFit
4 + 240
65/22.5
13
Denise
Rivera
5:30 AM CrossFit
4 + 220
14
Jazmyne
Berry
4:30 PMCrossFit
4 + 210
15
Leah
Cipollone
9:00 am CrossFit
4 + 152
65#/14# wall ball
16
Maurita
Leon
5:30 AM CrossFit
4 + 100
45#
17
Diana
Herrera
6:30 PM CrossFit
4 + 82
18
Wanda
Ramos
5:30 AM CrossFit
4 + 69
45#BS/35#FS
19
Meilany
Caimares
6:30 PM CrossFit
4 + 0
35# 60#
20
Erika
Vuernick
6:30 PM CrossFit
3 + 220
21
Edy
Jacobs
6:30 PM CrossFit
0 + 0
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