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Components
Deadlift
Deadlift
Metcon
1000m Row
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Friday - 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):
31 (17/14)
Workout
Friday
"I'll either find a way, or I'll make one." - Hannibal
Strength
Deadlift
Deadlift
Deadlift
Deadlift
On the 2:00 × 6 sets:
3 @ 70%
1 @ 77%
3 @ 70%
1 @ 82%
3 @ 70%
1 @ 87%
Rest as needed, then:
10 @ 65%
Metcon
Metcon (Time)
3 Rounds:
15 KB Swings 24/16
25 Weighted Abmat Sit-ups 45/25 (Rx+=GHD)
DB Front Rack Carry 55's/35's (out the door to the end of the building and back twice.)
1 Minute Handstand Hold
1000m Row (Time)
Max Effort 1000m Row
1000m Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 05, 2019
Male Clients
1
Mark
Barnhart
12:15 PM CrossFit
1 x 1 @ 405 lbs
2
Benjamin
Head
9:30 AM CrossFit
1 x 1 @ 395 lbs
3
Brian
Johnson
8:15 AM CrossFit
1 x 1 @ 355 lbs
4
Private
6:00 AM CrossFit
1 x 1 @ 350 lbs
5
John
O'Keefe
12:15 PM CrossFit
1 x 1 @ 335 lbs
6
3
Pete
4:30 PM CrossFit
1 x 1 @ 325 lbs
6
David
Spungin
12:15 PM CrossFit
1 x 1 @ 325 lbs
6
Private
8:15 AM CrossFit
1 x 1 @ 325 lbs
6
Mark
Richardson
4:30 PM CrossFit
1 x 1 @ 325 lbs
6
Sylvain
Thibault
5:30 PM CrossFit
1 x 1 @ 325 lbs
7
Chris
Bowen
12:15 PM CrossFit
1 x 1 @ 305 lbs
7
Ryan
Vogl
9:30 AM CrossFit
1 x 1 @ 305 lbs
8
Rob
Bush
8:15 AM CrossFit
1 x 1 @ 285 lbs
9
Matthew
Emmons
6:00 AM CrossFit
1 x 1 @ 275 lbs
10
Gil
Gomez
12:15 PM CrossFit
1 x 1 @ 265 lbs
11
ed
roy
5:30 PM CrossFit
1 x 1 @ 220 lbs
12
SEAN
BLANEY
12:15 PM CrossFit
1 x 1 @ 205 lbs
Female Clients
1
Erica
Haag
8:15 AM CrossFit
1 x 1 @ 215 lbs
2
Kristina
Barnhart
6:00 AM CrossFit
1 x 1 @ 190 lbs
3
Kristin
Head
6:00 AM CrossFit
1 x 1 @ 185 lbs
4
Angie
O'Keefe
6:00 AM CrossFit
1 x 1 @ 165 lbs
4
Holly
Oglesby
9:30 AM CrossFit
1 x 1 @ 165 lbs
4
Maya
Gonzales
6:00 AM CrossFit
1 x 1 @ 165 lbs
5
Heidi
Hamilton
9:30 AM CrossFit
1 x 1 @ 160 lbs
6
Amanda
Spungin
12:15 PM CrossFit
1 x 1 @ 155 lbs
6
Lexi
Landers
6:00 AM CrossFit
1 x 1 @ 155 lbs
7
Elise
Matheny
9:30 AM CrossFit
1 x 1 @ 135 lbs
7
Johana
Matuskova
9:30 AM CrossFit
1 x 1 @ 135 lbs
7
Teri
Heines
8:15 AM CrossFit
1 x 1 @ 135 lbs
8
Erica
Thibault
5:30 PM CrossFit
1 x 1 @ 120 lbs
9
Ariadna
Lira Ang
9:30 AM CrossFit
1 x 1 @ 95 lbs
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