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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Wednesday - CrossFit Pineville
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
9:00 AM CrossFit
11:00 AM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
7:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
38 (23/15)
Workout
Wednesday
Warm-up
10 mins
Dynamic Warm-up
Weightlifting
25 mins
Back Squat (5x3)
Back Squat
Metcon
Metcon (3 Rounds for reps)
3 min AMRAP
60 Lateral Bar Hops
AMRAP Air Squats
Rest 2:00
3 min AMRAP
40 Lateral Bar Hops
AMRAP Abmat Sit-ups (Rx+ T2B)
Rest 2:00
3 min AMRAP
20 Lateral Bar Hops
AMRAP KB Snatch (1.5/1)
*Score is total Air Squats, Sit-ups or T2B, and KB Snatch
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 30, 2016
Male Clients
1
Adam
Kessell
5:00 PM CrossFit
5 x 3 @ 325 lbs
2
Private
6:00 PM CrossFit
5 x 3 @ 245 lbs
3
Alex
Letham
7:00 PM CrossFit
5 x 3 @ 205 lbs
105,145,175,205,205,175,175,145
4
Rich
Consiglio
11:00 AM CrossFit
5 x 3 @ 185 lbs
5
Chad
Jenkins
11:00 AM CrossFit
5 x 3 @ 175 lbs
5
John
Quattlebaum
5:00 PM CrossFit
5 x 3 @ 175 lbs
6
joshua
rivers
6:00 AM CrossFit
5 x 3 @ 145 lbs
2 sets @ 115 3 @ 145
7
Mike
Broome
6:00 AM CrossFit
5 x 3 @ 135 lbs
8
Private
5:00 PM CrossFit
5 x 3 @ 130 lbs
9
Daniel
Kuhner
6:00 AM CrossFit
5 x 3 @ 75 lbs
10
Private
6:00 AM CrossFit
4 x 3 @ 155 lbs
10
Robert
Herford
6:00 PM CrossFit
3 x 3 @ 385 lbs
2@ 365
10
Andrew
Ross
5:00 PM CrossFit
2 x 3 @ 335 lbs
10
James
Gutin
11:00 AM CrossFit
2 x 3 @ 165 lbs
Form
10
Jason
Cansler
6:00 PM CrossFit
2 x 3 @ 225 lbs
10
Brandon
Shuck
5:00 PM CrossFit
1 x 3 @ 450 lbs
405, 425, 435, 445
10
Cory
McCleaf
5:00 PM CrossFit
1 x 3 @ 325 lbs
10
Eric
Robinson
5:00 PM CrossFit
1 x 3 @ 315 lbs
10
Gary
Sunstrom
5:00 PM CrossFit
1 x 3 @ 185 lbs
10
Justin
Higbee
11:00 AM CrossFit
1 x 3 @ 175 lbs
175, 155, 135, 115, 95
10
Shawn
Mirabal
6:00 AM CrossFit
1 x 3 @ 295 lbs
135,165,195,225,255,275,295 (No Belt)
10
Tyler
Johnson
5:00 PM CrossFit
1 x 3 @ 275 lbs
10
Young
Kim
7:00 PM CrossFit
1 x 3 @ 235 lbs
Female Clients
1
Jackie
Cansler
6:00 PM CrossFit
5 x 3 @ 190 lbs
2
Rachel
Klahr
6:00 PM CrossFit
5 x 3 @ 165 lbs
3
Amanda
Strous
6:00 PM CrossFit
5 x 3 @ 145 lbs
3
Brittany
Dirmann
6:00 AM CrossFit
5 x 3 @ 145 lbs
4
Molly
McDonald
11:00 AM CrossFit
5 x 3 @ 135 lbs
5
Private
11:00 AM CrossFit
5 x 3 @ 105 lbs
6
Jasmine
Nivens
11:00 AM CrossFit
5 x 3 @ 85 lbs
65,70,75,80,85
6
Mallory
Fiery
9:00 AM CrossFit
5 x 3 @ 85 lbs
85,95,85,85,85
7
Georgia
Rivers
6:00 AM CrossFit
5 x 3 @ 80 lbs
1 rep with 85lbs
8
Michelle
Shuck
11:00 AM CrossFit
2 x 3 @ 160 lbs
8
Amy
Bullock
5:00 PM CrossFit
1 x 3 @ 170 lbs
8
Corey
Knight
7:00 PM CrossFit
1 x 3 @ 105 lbs
3x80, 2x95
8
Courtney
Schuler
5:00 PM CrossFit
1 x 3 @ 135 lbs
85, 105, 115, 125
8
Kelly
Melton
11:00 AM CrossFit
1 x 3 @ 155 lbs
135, 145, 150, 150, 155
8
Macaira
Herford
6:00 PM CrossFit
1 x 3 @ 150 lbs
125,135,140,145,
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