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Components
Metcon
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Wednesday - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
8:15 AM CrossFit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
25 (13/12)
Workout
Wednesday
Metcon
Metcon (4 Rounds for reps)
AMRAP 3
10 box jumps 24/20
10 hang power cleans 75/55
Rest 3
AMRAP 3
10 box jumps
10 hang power cleans 95/65
Rest 3
AMRAP 3
10 box jumps
10 hang power cleans 115/80
Rest 3
AMRAP 3
10 box jumps
10 hang power cleans 135/95
Core Conditioning
21-15-9
Abmat sit-ups (GHD for more fun)
30 second L-hang after each set
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 28, 2018
Male Clients
1
Mark
Barnhart
3:30 PM CrossFit
264 Total Reps
2
John
Wedding
4:30 PM CrossFit
243 Total Reps
3
Kevin
Lacjak
4:30 PM CrossFit
237 Total Reps
4
Rob
Bush
4:30 PM CrossFit
227 Total Reps
5
Alex
Kersis
4:30 PM CrossFit
212 Total Reps
6
Kyle
Brytowski
12:15 PM CrossFit
184 Total Reps
7
Jim
Anderson
12:15 PM CrossFit
215 Total Reps
8
Brian
Murphy
6:00 AM CrossFit
204 Total Reps
9
John
Hays
9:30 AM CrossFit
186 Total Reps
10
Doug
Kittelsen
8:15 AM CrossFit
175 Total Reps
11
Andrew
Hamilton
5:30 PM CrossFit
170 Total Reps
12
Ian
Hamilton
5:30 PM CrossFit
156 Total Reps
13
Dan
Meller
12:15 PM CrossFit
130 Total Reps
Female Clients
1
Casey
Bush
4:30 PM CrossFit
242 Total Reps
2
Trysta
Wedding
4:30 PM CrossFit
219 Total Reps
3
Lia
Christians
8:15 AM CrossFit
179 Total Reps
4
Holly
Oglesby
9:30 AM CrossFit
156 Total Reps
5
Angie
O'Keefe
12:15 PM CrossFit
145 Total Reps
6
Sarah
Guillaudeu
6:00 AM CrossFit
140 Total Reps
7
Michele
Murphy
6:00 AM CrossFit
272 Total Reps
8
Liz
Krupa
8:15 AM CrossFit
200 Total Reps
9
Private
9:30 AM CrossFit
170 Total Reps
9
Vicki
Spicer
5:30 PM CrossFit
170 Total Reps
10
Johana
Matuskova
6:00 AM CrossFit
168 Total Reps
11
Peri
Vogl
6:00 AM CrossFit
90 Total Reps
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