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Components
White
Settings
Location
(All)
Southern Boom CrossFit
Program
SBCOMPETE
SBFlex
SBMetcon
Suana
Date
Workout
Thursday - Southern Boom CrossFit
Class
(All)
SBMetcon: 5:00 AM
SBMetcon: 6:00 AM
SBMetcon: 7:00 AM
SBMetcon: 8:00 AM
SBMetcon: 9:00 AM
SBMetcon: Noon
SBMetcon: 3:30 PM
SBMetcon: 4:30 PM
SBMetcon: 5:30 PM
SBMetcon: 6:30 PM
SBMetcon: 7:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (9/8)
Workout
Thursday
Warm-up
200m Run
Then…
ON AN 8:00 RUNNING CLOCK...
2-3 SETS
6/6 SA Ring Row
12 Tuck-Ups
8 Scap Pull-Ups
4/4 Samson Stretch*
*Second Round grab a plate and switch to Overhead Plate Walking Lunges.
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
NOTE -- Option to hold plate in gun hold position or behind head.
Finisher
Metcon (No Measure)
FOR QUALITY
200m Plate Gun Walk (Athlete Choice)*
*Every break, perform 30 Alt. High Knees.
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 31, 2022
Male Clients
1
Evan
DeVore
SBMetcon: 9:00 AM
18:40
LLRC
2
Austin
Murphy
SBMetcon: 9:00 AM
23:02
6 chin-ups, 10 unbroken T2B, 45# OH Lunge, 400m runs
3
Jim
Kuklen
SBMetcon: 8:00 AM
23:20
4
Robert
Froehlich
SBMetcon: Noon
30:02
5
Andrew
Schreiner
SBMetcon: 8:00 AM
22:26
chin ups kte damnn elbows
6
Matthew
Sodano
SBMetcon: 5:00 AM
25:00
rr, db press
7
Minesh
Patel
SBMetcon: 7:00 AM
26:30
25lb
8
Scott
Waechter
SBMetcon: 5:30 PM
31:18
Toes didn’t fully touch. 35 lb plate
9
Abrar
Syed
SBMetcon: 5:30 PM
34:53
6 chinup;10T2B;35lb lunges
Female Clients
1
Catherine
Sholtez
SBMetcon: 5:00 AM
22:32
Knee to chest (sort of 😁) instead of tors to bar. Rope climb fro...
2
Beth
Baribault
SBMetcon: 9:00 AM
25:00
3
Annika
Jones
SBMetcon: 5:00 AM
25:07
4
Rebecca
Chesney
SBMetcon: 6:00 AM
25:26
Chin ups 35lb plate semi t2b :)
5
Erin
Circelli
SBMetcon: 9:00 AM
26:08
seated rope climb; GHD; sled pulls
6
Julie
Murphy
SBMetcon: 8:00 AM
29:57
Wrecked# 25# seated rope climb
7
Amanda
Glenz
SBMetcon: 6:30 PM
30:35
ghd sit ups instead of t2b switched from rope climbs to chin ups ...
8
Kristen
Hutchins
SBMetcon: 5:30 PM
32:40
jumping chin ups
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