Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Settings
Location
(All)
BIONIC CrossFit
Program
Bionic Bodybuilding
CrossFit
Gymnastics
Open Gym
Personal Training
Date
Workout
Wednesday 04/18/2018 - BIONIC CrossFit
Class
(All)
5:30 AM CrossFit
9:00 am CrossFit
12:30 PM CrossFit
4:30 PMCrossFit
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):
42 (23/19)
Workout
Wednesday 04/18/2018
General Physical Fitness Program
Warm Up
Coaches choice
WOD
Metcon (Time)
"Quick Sand”
20 min time cap:
50 Bar facing burpee
50 Sumo DL HP (Rx 95/65)
35 Burpee Box Jumps (Rx 24/20)
35 DB Power cleans (Rx 50/35)
20 Burpee Box jump overs (Rx 24/20)
20 Bar Muscle ups
* 1 sec added for each rep not completed.
*Use the progressions we did on Monday for the Bar MU.
*Lets use appropriate scaling options so we can get the most out of this workout. For example, if it takes you 20 mins to get thru the 35 DB power cleans, then lets think about scaling the reps so we can get further into this workout
Performance/Sport Program (PSP)
Sumo Deadlift:
5 x 3:
find moderate to heavy load and do all sets at that weight
Clean complex:
2 Clean pulls to knees (3 sec hold each hold) + 1 clean pull to knee w/ 3 sec hold then from knee position go into hang squat clean
4 times thru-building in weight each set to heavy load
*goal here is proper position in the feet, tension on the bar and patience getting bar into hips.
Conditioning:
"Quick Sand”
20 min time cap:
50 BFB
50 Sumo DL HP 115/75
35 Burpee BJ 24/20
35 DB Power cleans 50/35
20 Burpee Box jump overs 24/20
20 Bar Muscle ups
1 sec added for each rep not completed
Posterior chain/ hip/shoulder health
3 rounds not for time:
30 glute bridges
30 banded face pulls
30 GHD Hip Ext
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 18, 2018
Male Clients
1
Chris
Thornton
5:30 AM CrossFit
20:09
2
Daniel
Castro
4:30 PMCrossFit
20:10
2
Kurt
Liburd
5:30 AM CrossFit
20:10
3
Derek
Aivano
4:30 PMCrossFit
20:12
4
Charlie
Hyatt
5:30 AM CrossFit
20:15
5
Bill
Fuzzard
5:30 AM CrossFit
20:20
5
Ricky
Leupold
5:30 AM CrossFit
20:20
6
Jonathan
Tavarez
4:30 PMCrossFit
20:34
7
Matthew
D'Esposito
4:30 PMCrossFit
20:37
8
Nick
Dinino
4:30 PMCrossFit
16:00
bike/ rope pulls/ db at 15#, step ups
9
Carlitos
Ruiz
4:30 PMCrossFit
17:01
30/30 kbhp /20/20/15/15
10
Michael
Lashua
4:30 PMCrossFit
18:25
45# db
11
RJ
Kelly
5:30 PM CrossFit
20:11
75#/40#db/pull-ups
12
Matt
Gargas
6:30 PM CrossFit
20:12
#75, 60#, jmu
13
Michael
Lessor
6:30 PM CrossFit
20:14
85#/35# FIRST TIME BMU IN WOD!
14
JP
Callahan
5:30 AM CrossFit
20:15
40sdlhp/20pcln
15
Nicholas
Prue
5:30 PM CrossFit
20:19
35# db/pull-ups
16
Carlos
Ruiz
9:00 am CrossFit
20:32
35#DB, 75#
17
Tiago
Paula Santos
9:00 am CrossFit
20:35
hard work ! 25#DB, 75#
18
Private
4:30 PMCrossFit
21:19
19
Adam
Johnson
6:30 PM CrossFit
0:00
19
James
Lehner
4:30 PMCrossFit
0:00
19
Jesse
Alldredge
6:30 PM CrossFit
0:00
Female Clients
1
Sara
Barron
12:30 PM CrossFit
19:59
first time getting BMU!!!!
2
Crystal
Solis
4:30 PMCrossFit
20:11
3
Tina
Roy
5:30 AM CrossFit
20:30
4
Denise
Rivera
6:30 PM CrossFit
15:32
35# 30# DB, SCALE
5
Kimberly
Sweezy
9:00 am CrossFit
19:01
JBMU, 30#DB
6
Celeste
Valenti
4:30 PMCrossFit
19:19
box burpee/25#/step/10#/RR
7
Jacqui
Fournier
5:30 AM CrossFit
20:05
sdl/ 25#DB
8
Ashley
Deane
9:00 am CrossFit
20:09
JBMU
9
Elizabeth
Lessor
6:30 PM CrossFit
20:10
#45 25# jmu
10
Sydney
Cassone
4:30 PMCrossFit
20:11
26# kb high pull
11
Sabrina
Cassone
5:30 PM CrossFit
20:13
55#/25#db/jbmu
12
Leah
Cipollone
12:30 PM CrossFit
20:15
25# db
12
Private
12:30 PM CrossFit
20:15
13
Kristen
Malm
5:30 PM CrossFit
20:20
30# db
14
Maurita
Leon
9:00 am CrossFit
20:27
17.5DB, 45#
15
Linda
Glimpse
9:00 am CrossFit
20:49
20#DB, 35#
16
Jennifer
Robisheaux
5:30 AM CrossFit
0:00
strength program
16
Lauren
Birmingham
12:30 PM CrossFit
0:00
Reg prep
16
Lisa
Wawrzynowski
5:30 AM CrossFit
0:00
Strength program: W1,D3
Loading...
Powered By Wodify