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Components
Bench Press
"Abs of Steel" AKA "S ...
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Monday - 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):
48 (25/23)
Workout
Monday
Strength
Bench Press (5 x 3 (only two weight changes))
Bench Press
Metcon
"Abs of Steel" AKA "Shaky Jake" (Time)
- 1 minute plank hold
- 100 floor wipers
- 100 1/2 burpees
- 100 V-ups
- 100 Russian twists
- 100 floor knee-ins
- 100 flutter kicks
- 100 abmat sit ups
- 100 floor wipers
- 1 minute plank hold
KB-MRx: 25/20, Rx: 35/25, Rx+: 53/35
BB-MRx: 95/55, Rx: 115/75, Rx+: 135/95
20 minute cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 30, 2018
Male Clients
1
Mark
Barnhart
3:30 PM CrossFit
1 x 3 @ 277.5 lbs
2
John
Wedding
12:15 PM CrossFit
1 x 3 @ 275 lbs
3
John
O'Keefe
3:30 PM CrossFit
1 x 3 @ 265 lbs
4
David
Spungin
12:15 PM CrossFit
1 x 3 @ 235 lbs
5
3
Pete
4:30 PM CrossFit
1 x 3 @ 225 lbs
6
Private
5:30 PM CrossFit
1 x 3 @ 215 lbs
6
Jay
Griggs
8:15 AM CrossFit
1 x 3 @ 215 lbs
6
Ryan
Vogl
6:00 AM CrossFit
1 x 3 @ 215 lbs
6
Sylvain
Thibault
5:30 PM CrossFit
1 x 3 @ 215 lbs
7
ed
roy
5:30 PM CrossFit
1 x 3 @ 205 lbs
7
Josh
White
9:30 AM CrossFit
1 x 3 @ 205 lbs
7
Mark
Richardson
4:30 PM CrossFit
1 x 3 @ 205 lbs
7
Private
6:00 AM CrossFit
1 x 3 @ 205 lbs
8
Kevin
Lacjak
5:30 PM CrossFit
1 x 3 @ 195 lbs
9
Alex
Kersis
3:30 PM CrossFit
1 x 3 @ 185 lbs
9
Kevin
Gilbert
8:15 AM CrossFit
1 x 3 @ 185 lbs
9
paul
lacjak
4:30 PM CrossFit
1 x 3 @ 185 lbs
10
michael
doyle
5:30 PM CrossFit
1 x 3 @ 165 lbs
11
John
Williamson
12:15 PM CrossFit
1 x 3 @ 145 lbs
11
The
Kyle Stults
12:15 PM CrossFit
1 x 3 @ 145 lbs
12
Cornell
Marshall
9:30 AM CrossFit
1 x 3 @ 135 lbs
12
Matt
Bachus
8:15 AM CrossFit
1 x 3 @ 135 lbs
13
Michael
Leonard
5:30 PM CrossFit
1 x 3 @ 125 lbs
14
Connor
Culligan
5:30 PM CrossFit
1 x 3 @ 105 lbs
15
Jim
Anderson
4:30 PM CrossFit
1 x 3 @ 95 lbs
Female Clients
1
Trysta
Wedding
12:15 PM CrossFit
1 x 3 @ 135 lbs
2
Christina
Griggs
8:15 AM CrossFit
1 x 3 @ 115 lbs
2
Sage
Schoenfeld
6:00 AM CrossFit
1 x 3 @ 115 lbs
3
Amanda
Spungin
9:30 AM CrossFit
1 x 3 @ 110 lbs
3
Holly
Oglesby
8:15 AM CrossFit
1 x 3 @ 110 lbs
3
MaryBeth
Price
8:15 AM CrossFit
1 x 3 @ 110 lbs
4
Angie
O'Keefe
9:30 AM CrossFit
1 x 3 @ 95 lbs
4
Annie
Dougherty
5:30 PM CrossFit
1 x 3 @ 95 lbs
4
Carmen
Doyle
5:30 PM CrossFit
1 x 3 @ 95 lbs
4
Kerry
Riefenberg
3:30 PM CrossFit
1 x 3 @ 95 lbs
4
Kristin
Head
9:30 AM CrossFit
1 x 3 @ 95 lbs
4
Maya
Gonzales
9:30 AM CrossFit
1 x 3 @ 95 lbs
5
Jessica
Norris
5:30 PM CrossFit
1 x 3 @ 90 lbs
6
Jami
Cheateaux
12:15 PM CrossFit
1 x 3 @ 85 lbs
6
Liz
Krupa
8:15 AM CrossFit
1 x 3 @ 85 lbs
6
Sarah
Guillaudeu
6:00 AM CrossFit
1 x 3 @ 85 lbs
6
Teri
Heines
12:15 PM CrossFit
1 x 3 @ 85 lbs
7
Johana
Matuskova
6:00 AM CrossFit
1 x 3 @ 75 lbs
7
Vicki
Spicer
5:30 PM CrossFit
1 x 3 @ 75 lbs
8
Kaitlyn
Doyle
5:30 PM CrossFit
1 x 3 @ 70 lbs
8
Ruthann
Christensen
12:15 PM CrossFit
1 x 3 @ 70 lbs
9
Kim
Hladik
12:15 PM CrossFit
1 x 3 @ 60 lbs
10
Dana
Bossert
8:15 AM CrossFit
1 x 3 @ 55 lbs
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