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White
Settings
Location
(All)
CrossFit VU
Program
CrossFit
Date
Workout
Wednesday - CrossFit VU
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
4:30 PM CrossFit
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):
20 (12/8)
Workout
Wednesday
Warm-up
AMRAP x 5 MINUTES
100m Jog
5/5 Single Arm Ring Rows
10 Alt. Samson Lunge
10 Tuck-Ups
Extended Warm-up
EMOM x 6 MINUTES
MIN 1 - 6 Plate OH Lunges* + active stretching
MIN 2 - TTB or Rope Climb Practice
*Increasing Weight Each Round
(No Measure)
Workout
White (Time)
5 Rounds For Time
3 Rope Climbs (15 ft)
10 Toes-to-Bars
21 Overhead Walking Lunges (45/35 lb plate)
400 meter Run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White
click here
Scaled
Rope Climb Options:
1) 3/3 SA Ring Rows for each rope climb
2) Prone to Stand
3) Halfway Up
HKR/Knees to Elbow/V Ups
Less weight for lunges
200m run
*start at different spots if big class
*keep run below 2:30
*30 min cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 31, 2021
Male Clients
1
Do
Pratten
5:30 PM CrossFit
23:11
2
Eric
Seaner
5:30 PM CrossFit
23:44
3
Jason
Rabinowitz
5:00 AM CrossFit
27:34
4
Jack
Berry
6:00 AM CrossFit
29:40
..........................
5
Eli
Brewton
6:00 AM CrossFit
30:00
Made it to the last run with 200m left
5
Stefan
Chamlis
6:30 PM CrossFit
30:00
time capped w/ 200m run left
6
Daniel
Lenzini
5:30 PM CrossFit
23:08
7
Alex
Johnson
5:30 PM CrossFit
25:56
8
Austin
Haarmann
5:30 PM CrossFit
27:35
9
William
Striepeck
8:30 AM CrossFit
28:57
12/15 rope climbs
10
Bruce
Vredenburg
5:00 AM CrossFit
30:00
On final rd. Did all TTB. Rope killed me
10
Ryan
Stephens
6:30 PM CrossFit
30:00
From the ground Knee raises 25lbs Finished 5th round of lunges
Female Clients
1
Ana
Pratten
5:30 PM CrossFit
30:00
4 plus 3
2
Kimberly
Krohn
6:30 PM CrossFit
26:39
25# , hanging knee raises
3
Amanda
Wilson
5:30 PM CrossFit
26:43
4
Leigh
Green
8:30 AM CrossFit
27:30
K2B 15lbs all ropes!
5
Naomi
Kjer
6:00 AM CrossFit
28:03
6
Jordyn
Bennett
4:30 PM CrossFit
30:00
Roman wanted to workout💪🏼
6
Joy
Harrell
4:30 PM CrossFit
30:00
4 full rounds T2b for 3 rounds Knee raises 4 round, ripped hand 2...
6
Shayna
Rogers
4:30 PM CrossFit
30:00
1 lap left - but I got rope climbs for the first time and T2B!! :...
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