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Components
American Ginger Challenge
American Day Walker C ...
Bench Press
Shoulder Press
Skull Crushers
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
5/5/2017 - Crossfit Epically Awesome
Class
(All)
5:20 AM CrossFit
Open Gym 5:20AM-10:30AM
6:30 AM CrossFit
9:30 AM CrossFit
Lift Sesh w/ Jared 3PM-4PM
4PM-7:30PM Open Gym
4:10PM CrossFit
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):
18 (6/12)
Workout
5/5/2017
Yoga/Mobility
4 minutes of AGONYYYYYYYYY!!!!!
In's
To be done BEFORE class. Highly recommended you do it.
Run 800 Meters
Warm-up
Snatch Complex Warm up
3 Rounds
5 Snatch Pulls
5 Muscle Snatch
5 Snatch Grip Push Press
5 Power Snatch
5 Snatch Drop
Skill/Strength
Muscle-up work
WOD
American Ginger Challenge (Time)
2 Rounds for time
400 M run
-----------------------
5 Muscle ups
16 Squat Snatch, 95/75
15 Clusters, 95/75
-----------------------
5 Muscle ups
16 Deadlifts, 135/95
15 Hang Power Cleans, 135/95
-----------------------
5 Muscle ups
19 Burpees over the bar
89 Double Unders
Rx:85/65;SUB 9 C-2-B for Muslce up; singles
RX+: 95/75; All Reps must be unbroken once you start a exercise. If you miss a lift then your count for that exercise goes to "0"
Happy Birthday to MEEEEEEEEEEEEEEEEEEEEEEEEEEE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! HAHAHAHAHAHAHAHAHAHAHAHHAHAHAAHAHA...(Cough)...MUHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHA
American Day Walker Challenge (Time)
Scaled version of American Ginger Challenge
6 Rounds for time
200m Run
5 Pull-ups
5 Push-ups
16 OH Lunges
15 Front Squats
40 DU's or 120 Singles
Superhero Training
Arm Day
Bench Press (3x5)
Bench Press
Shoulder Press (3x8)
Shoulder Press
Skull Crushers (5x8)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 05, 2017
Male Clients
1
Grant
McHaney
Lift Sesh w/ Jared 3PM-4P...
15:00
1 Round + 400m Run 20 Min Mark: 1 Rnd + 7 Clusters. 95lbs whole t...
2
Cyrus
Medrano
5:20 PM CrossFit
20:00
Just DU left
2
Jared
Williams
Lift Sesh w/ Jared 3PM-4P...
20:00
finished burpees - MU SUCK!!!!
2
LLOYD
HARRIS
4:10PM CrossFit
20:00
1 round + 11 C@B pull ups Got muscle ups during practice today......
3
Gary the Snail
(Sean Gresham)
4:10PM CrossFit
20:00
1 round, (RX weight/single pull ups/singles jump)+ 1 run and 7 re...
3
mark
noon
5:20 AM CrossFit
20:00
75# for all Muscle up Transitions up to 30 DU
Female Clients
1
Bianca
Weber
9:30 AM CrossFit
20:00
1+19
1
Destinee
Medrano
9:30 AM CrossFit
20:00
muscle up transitions 1 round +3 reps
1
Katie
Harris
4PM-7:30PM Open Gym
20:00
C2B, 1 round + 2nd round to 5 clusters
2
Andrea
Sierra
5:20 AM CrossFit
20:00
1rd+2 MU Transitions
2
Caroline
Kellenbence
4:10PM CrossFit
20:00
45# SS and clusters; 65# deadlifts and hang cleans - Finished 1 r...
2
Emily
Hilton
9:30 AM CrossFit
20:00
55 lbs, 75 lbs, du, mu transitions 1 round 10 reps
2
Janet
James
5:20 AM CrossFit
20:00
recovering from being sick. lighter and slower. 45 snatch/cluster...
2
Private
Lift Sesh w/ Jared 3PM-4P...
20:00
2
Laiken
Williams
Open Gym 5:20AM-10:30AM
20:00
thru 49 du mu transition on rings 55# squat snatch & clusters 65#...
2
Lauren
Leet
5:20 AM CrossFit
20:00
1) 65# snatches/clusters 2) 85# DL/HPC 3) through 62 DU MU Transi...
2
Leianna
Cooper
Open Gym 5:20AM-10:30AM
20:00
got through 46 DU's - 55# for everything
2
Tracy
Auber
4:10PM CrossFit
20:00
1 round second run and 55 reps 55# and 65 #
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