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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Monday - 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):
35 (19/16)
Workout
Monday
Warm-up
10 mins
Dynamic Warm-up
Weightlifting
20 mins
Back Squat (3, 3, 3, 3, 3, 3)
Back Squat
*Work up to a moderate set of 3 in 6 sets
*1st set after naked bar starts your 6 sets
Metcon
Metcon (2 Rounds for time)
3 RFT
15 Thrusters (95/65)
60 DU
*1:2 DU/SU
*8 minute cap
Rest 2 minutes after cap
4 RFT
5 Pull-ups (Rx+C2B)
10 Bar Facing Burpees
15 SDHP (95/65)
Rest 1 minute
*Include 1 minute rests in score for total time of the 4 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 18, 2016
Male Clients
1
Travis
Stutts
7:00 PM CrossFit
1 x 3 @ 315 lbs
2
Eric
Robinson
9:00 AM CrossFit
1 x 3 @ 275 lbs
2
Justin
Flatt
6:00 PM CrossFit
1 x 3 @ 275 lbs
3
Young
Kim
7:00 PM CrossFit
1 x 3 @ 225 lbs
4
Todd
McDaniel
5:00 AM CrossFit
2 x 3 @ 215 lbs
95, 135, 185, 205
5
Jason
Cansler
6:00 PM CrossFit
2 x 3 @ 205 lbs
5
Joey
White
5:00 PM CrossFit
1 x 3 @ 205 lbs
6
Jeb
Ware
11:00 AM CrossFit
2 x 3 @ 185 lbs
6
Gabriel
Flecha
6:00 AM CrossFit
1 x 3 @ 185 lbs
6
Private
6:00 AM CrossFit
1 x 3 @ 185 lbs
6
Michael
Eannone
7:00 PM CrossFit
1 x 3 @ 185 lbs
7
James
Gutin
11:00 AM CrossFit
3 x 3 @ 175 lbs
7
Gary
Sunstrom
9:00 AM CrossFit
1 x 3 @ 175 lbs
135,135,155,155,165
7
Justin
Higbee
6:00 PM CrossFit
1 x 3 @ 175 lbs
155, 135, 115, 95
8
Jose
Aguayo
6:00 AM CrossFit
2 x 3 @ 155 lbs
9
Chad
Cockerill
6:00 PM CrossFit
1 x 3 @ 145 lbs
9
Jonathan
Visconti
6:00 PM CrossFit
1 x 3 @ 145 lbs
10
Daniel
Kuhner
6:00 AM CrossFit
1 x 3 @ 135 lbs
10
Frank
Carns
11:00 AM CrossFit
1 x 3 @ 135 lbs
Female Clients
1
Amanda
Klosterman
7:00 PM CrossFit
1 x 3 @ 235 lbs
95, 135, 185, 205, 215
2
Jackie
Cansler
6:00 PM CrossFit
1 x 3 @ 185 lbs
3
Suzanne
Smith
9:00 AM CrossFit
1 x 3 @ 170 lbs
4
Michelle
Shuck
11:00 AM CrossFit
1 x 3 @ 165 lbs
PR!!!! Why no gold star? :( 75, 105, 125, 145
4
Rachel
Klahr
6:00 PM CrossFit
1 x 3 @ 165 lbs
5
Molly
McDonald
7:00 PM CrossFit
1 x 3 @ 155 lbs
6
Carolina
Martinez
7:00 PM CrossFit
1 x 3 @ 145 lbs
7
Shannon
Davis
5:00 PM CrossFit
1 x 3 @ 140 lbs
failed on 2nd rep @145
8
Amanda
Strous
6:00 PM CrossFit
1 x 3 @ 135 lbs
8
Colleen
Beamon
5:00 PM CrossFit
1 x 3 @ 135 lbs
8
Holli
Christ
5:00 PM CrossFit
1 x 3 @ 135 lbs
9
Courtney
Schuler
9:00 AM CrossFit
4 x 3 @ 125 lbs
9
Brittany
Dirmann
11:00 AM CrossFit
1 x 3 @ 125 lbs
85, 95, 105,115
9
Julia
Sanchez
11:00 AM CrossFit
1 x 3 @ 125 lbs
10
Georgia
Rivers
6:00 AM CrossFit
1 x 3 @ 85 lbs
1 set @ 90 lbs
11
Cara
Stutts
5:00 PM CrossFit
1 x 3 @ 75 lbs
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