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Components
Back Squat
Metcon
Metcon
Front Rack Lunge
Weighted Step-ups
Single Leg KB Deadlift
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
5/4/2017 - Crossfit Epically Awesome
Class
(All)
Open Gym 5:20AM-10:30AM
5:20 AM CrossFit
6:30 AM CrossFit
9:30 AM CrossFit
Lift Sesh w/ Jared 3PM-4PM
4PM-7:30PM Open Gym
4:10PM CrossFit
Foundations 5:20 PM
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):
37 (12/25)
Workout
5/4/2017
In's
To be done BEFORE class. Highly recommended you do it.
50 Cal Row
Yoga/Mobility
Couch Stretch
Warm-up
Clean Warm Up
3 rounds
5 deadlifts
5 deadlifts with high pull
5 hang power cleans
5 Front Squats
5 Squat Cleans
Skill/Strength
Back Squat (4x4)
Back Squat
WOD #1
Metcon (AMRAP - Rounds and Reps)
8 Minute AMRAP
6 Hang Power Clean
6 Push Press
20 Double Unders
RX: 135/95
WOD #2
Metcon (AMRAP - Rounds and Reps)
5 Minute AMRAP
8 Deadlifts
8 Burpees
RX: 135/95
Superhero Training
Front Rack Lunge (3x8)
Front Rack Lunge
8 per side
Weighted Step-ups (3x8)
Weighted Step-ups
8 per side
Single Leg KB Deadlift (3x8)
perform a single leg deadlift with one KB
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, May 04, 2017
Male Clients
1
Gary the Snail
(Sean Gresham)
Lift Sesh w/ Jared 3PM-4P...
4 x 4 @ 265 lbs
2
Jared
Williams
Lift Sesh w/ Jared 3PM-4P...
4 x 4 @ 255 lbs
3
lance
cartwright
Open Gym 5:20AM-10:30AM
4 x 4 @ 250 lbs
215 235 245 250
4
Brandon
Dues
Open Gym 5:20AM-10:30AM
4 x 4 @ 205 lbs
5
Frank
Valeriani
Lift Sesh w/ Jared 3PM-4P...
4 x 4 @ 195 lbs
6
Freddy
Aubert
5:20 AM CrossFit
4 x 4 @ 185 lbs
6
King
Ray
4:10PM CrossFit
4 x 4 @ 185 lbs
235 1 rep max
6
Matt
Cole
5:20 AM CrossFit
4 x 4 @ 185 lbs
7
Casey
Karins
6:30 PM CrossFit
4 x 4 @ 155 lbs
8
Cyrus
Medrano
5:20 PM CrossFit
1 x 4 @ 235 lbs
135, 185, 205, 235
8
Grant
McHaney
Lift Sesh w/ Jared 3PM-4P...
1 x 4 @ 360 lbs
315/345/360
8
Matt
Osborn
6:30 PM CrossFit
1 x 4 @ 185 lbs
95 , 125, 155, 185
Female Clients
1
Katie
Harris
5:20 PM CrossFit
4 x 4 @ 170 lbs
2
Tracy
Auber
6:30 AM CrossFit
4 x 4 @ 155 lbs
3
Private
Lift Sesh w/ Jared 3PM-4P...
4 x 4 @ 145 lbs
4
Lauren
Leet
6:30 PM CrossFit
4 x 4 @ 140 lbs
5
Steph
Karins
6:30 PM CrossFit
4 x 4 @ 130 lbs
6
Destinee
Medrano
5:20 PM CrossFit
4 x 4 @ 125 lbs
7
Brianne
LeBlanc
9:30 AM CrossFit
4 x 4 @ 115 lbs
8
Buffie
Plack
6:30 PM CrossFit
4 x 4 @ 105 lbs
8
Judy
Spradlin
5:20 AM CrossFit
4 x 4 @ 105 lbs
8
Private
5:20 PM CrossFit
4 x 4 @ 105 lbs
9
Charlotte
Anderson
4:10PM CrossFit
4 x 4 @ 90 lbs
10
Andrea
Sierra
6:30 AM CrossFit
4 x 4 @ 85 lbs
10
Caroline
Kellenbence
9:30 AM CrossFit
4 x 4 @ 85 lbs
11
Kaitlyn
Vogel
4:10PM CrossFit
4 x 4 @ 65 lbs
12
Emily
Hilton
6:30 AM CrossFit
3 x 4 @ 125 lbs
115
12
Hannah
Watkins
4:10PM CrossFit
3 x 4 @ 145 lbs
1x140
12
Katie
Jaquet
4:10PM CrossFit
3 x 4 @ 145 lbs
1*4 at 140
12
Christina
Tovar
9:30 AM CrossFit
2 x 4 @ 185 lbs
2 @ 185 2 @ 175
12
jennifer
wujciak
5:20 PM CrossFit
2 x 4 @ 65 lbs
box squats
12
Private
4:10PM CrossFit
2 x 4 @ 105 lbs
12
Angel
Baran
9:30 AM CrossFit
1 x 4 @ 135 lbs
2x4 @ 125; 1x4 @ 115; 40+ weeks
12
Audrey
Crismon
5:20 PM CrossFit
1 x 4 @ 145 lbs
12
Kim
Coffee
9:30 AM CrossFit
1 x 4 @ 225 lbs
1@ 175 1@ 195 1@ 210
12
Laiken
Williams
Open Gym 5:20AM-10:30AM
1 x 4 @ 125 lbs
105,115,120,125
12
Leianna
Cooper
6:30 PM CrossFit
1 x 3 @ 135 lbs
Left knee diving for my other knee 55,85,115,125
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