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Components
Bench Press
Heavy DL Run
Heavy DL Run
Back Squat
Stiff Leg Deadlifts
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
4/3/2017 - Crossfit Epically Awesome
Class
(All)
5:20 AM CrossFit
Open Gym 5:20AM-10:30AM
6:30 AM CrossFit
9:30 AM CrossFit
Lift Sesh w/ Jared 3PM-4PM
4PM-7:30PM Open Gym
4:10PM CrossFit
5:20 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):
39 (17/22)
Workout
4/3/2017
Yoga/Mobility
Banded Hamstrings
Pigeon pose
Warm-up
Warm Up Deadlifts
Run 200m
Then 2 Rounds
12 Air Squats
12 Stiff Leg Deads w/ KB
12 Regular Dead lifts w/ KB
Skill/Strength
Bench Press (3x5)
Bench Press
WOD
Heavy DL Run (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts
RX: 365/255
RX+: 405/285
Heavy DL Run (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts
RX: 365/255
RX+: 405/285
Superhero Training
Back Squat (3x5)
Back Squat
Stiff Leg Deadlifts (3x5)
Knees stay slightly bent with back perfectly flat. Pulling from your hamstrings and glutes, lift a bar from the ground to a fully stand position.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 03, 2017
Male Clients
1
Grant
McHaney
Lift Sesh w/ Jared 3PM-4P...
3 x 5 @ 255 lbs
2
Brett
Simmon
Lift Sesh w/ Jared 3PM-4P...
3 x 5 @ 225 lbs
2
Gary the Snail
(Sean Gresham)
9:30 AM CrossFit
3 x 5 @ 225 lbs
45-225
2
Jimmy
Kellenbence
9:30 AM CrossFit
3 x 5 @ 225 lbs
2
Tylor
Williams
6:30 AM CrossFit
3 x 5 @ 225 lbs
3
Kyle
Schlewinsky
Lift Sesh w/ Jared 3PM-4P...
3 x 5 @ 215 lbs
4
Cyrus
Medrano
5:20 PM CrossFit
3 x 5 @ 205 lbs
4
Jeremy
Springer
5:20 PM CrossFit
3 x 5 @ 205 lbs
5
Matt
Elbus
4:10PM CrossFit
3 x 5 @ 185 lbs
175, 185, 185
6
King
Ray
4:10PM CrossFit
3 x 5 @ 175 lbs
185 on the last set
7
LLOYD
HARRIS
4:10PM CrossFit
3 x 5 @ 160 lbs
8
Jared
Williams
Lift Sesh w/ Jared 3PM-4P...
3 x 5 @ 145 lbs
elbow pain - light
9
mark
noon
5:20 AM CrossFit
3 x 5 @ 135 lbs
10
Kevin
Martinez
9:30 AM CrossFit
2 x 5 @ 225 lbs
10
Clark
moncure
6:30 AM CrossFit
1 x 5 @ 245 lbs
225, 245, 3.5x245
10
lance
cartwright
6:30 AM CrossFit
1 x 5 @ 230 lbs
185 225 230
10
Matt
Osborn
6:30 PM CrossFit
1 x 5 @ 145 lbs
Female Clients
1
Kim
Coffee
4:10PM CrossFit
3 x 5 @ 125 lbs
2
Katie
Harris
5:20 PM CrossFit
3 x 5 @ 110 lbs
3
Christina
Tovar
4:10PM CrossFit
3 x 5 @ 100 lbs
4
Angel
Baran
9:30 AM CrossFit
3 x 5 @ 95 lbs
incline, pg
5
Steph
Karins
5:20 AM CrossFit
3 x 5 @ 90 lbs
6
Katie
Jaquet
4:10PM CrossFit
3 x 5 @ 85 lbs
6
Stephanie
Alarcon
6:30 AM CrossFit
3 x 5 @ 85 lbs
7
Private
Lift Sesh w/ Jared 3PM-4P...
3 x 5 @ 75 lbs
8
Caroline
Kellenbence
9:30 AM CrossFit
3 x 5 @ 70 lbs
2 @ 70#; 1 @ 65#
9
Heather
Powell
Lift Sesh w/ Jared 3PM-4P...
3 x 5 @ 65 lbs
9
Rachel
Kimbrell
6:30 AM CrossFit
3 x 5 @ 65 lbs
10
Private
5:20 PM CrossFit
3 x 5 @ 60 lbs
11
Private
4:10PM CrossFit
3 x 5 @ 55 lbs
12
Emily
Hilton
9:30 AM CrossFit
2 x 5 @ 70 lbs
1@65
12
Hannah
Watkins
4:10PM CrossFit
2 x 5 @ 95 lbs
1x5@90
12
Laiken
Williams
Open Gym 5:20AM-10:30AM
2 x 5 @ 65 lbs
12
Leianna
Cooper
Lift Sesh w/ Jared 3PM-4P...
2 x 4 @ 75 lbs
Failed at 3 for last set
12
Brianne
LeBlanc
4:10PM CrossFit
1 x 5 @ 75 lbs
12
Brittany
Pickard
Lift Sesh w/ Jared 3PM-4P...
1 x 5 @ 80 lbs
1x5=65 1x5=70 1x5=75
12
Erica
Jones
4:10PM CrossFit
1 x 5 @ 95 lbs
1x5@85, 1x5@90, 1x5@95
12
Paige
Mouledous
6:30 AM CrossFit
1 x 5 @ 75 lbs
12
Janet
James
5:20 AM CrossFit
1 x 4 @ 87 lbs
attempting 87# 5 rep, 75, 85
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