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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit VU
Program
CrossFit
Date
Workout
Barbells and Boxes - CrossFit VU
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM 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):
24 (13/11)
Workout
Barbells and Boxes
Warm-up
Coaches will lead a general warm up
Metcon
Metcon (AMRAP - Rounds and Reps)
22 Minute AMRAP of:
20 DB Box Step Overs
8 Deadlifts
12 Burpee Box Jumps
8 Cleans
Men: 24" box; 35 lb. DB; 115 lb. barbell
Women: 20" box; 20 lb. DB; 75 lb. barbell
Rx+
Men: 24" box; 50 lb. DB; 155 lb. barbell
Women: 20" box; 35 lb. DB; 105 lb. barbell
If you do this WOD Rx... you had better be squatting and jumping EVERY REP!
Metcon (AMRAP - Rounds and Reps)
Scaled
22 Minute AMRAP of:
20 DB Box Step Overs
8 Deadlifts
12 Burpee Box Jumps (step ups)
8 Cleans (or power cleans)
Men: 20" box; 20 lb. DB; 95 lb. or less barbell
Women: 20" box or stacked plates; 15 lb. or less DB; 65 lb. or less barbell
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 10, 2019
Male Clients
1
Kyle
Madison
8:30 AM CrossFit
3 + 38
2
Reece
Selby
4:30 PM CrossFit
3 + 22
3
Albert
Mendoza
8:30 AM CrossFit
5 + 0
4
Douglas
Hansen
5:30 PM CrossFit
4 + 40
5
John
Geffre
4:30 PM CrossFit
4 + 2
6
John
Book
5:30 PM CrossFit
3 + 10
7
Damion
McNeill
4:30 PM CrossFit
3 + 0
8
Eion
Keating
5:30 PM CrossFit
2 + 40
9
Alex
Eib
5:30 PM CrossFit
2 + 36
10
Dustin
Allen
5:00 AM CrossFit
4 + 28
scaled
11
Eric
Allen
5:30 PM CrossFit
4 + 3
95#, 20# box
12
Jacob
Kent
5:30 PM CrossFit
2 + 29
13
LaShawn
Moore
8:30 AM CrossFit
2 + 28
Female Clients
1
Emily
Allen
5:30 PM CrossFit
5 + 0
2
Chong
Hill
5:30 PM CrossFit
4 + 30
3
Cami
Kennedy
4:30 PM CrossFit
4 + 17
4
Abigail
Greenleaf
4:30 PM CrossFit
4 + 3
5
Becky
Murphy
8:30 AM CrossFit
3 + 40
6
Lacy
McKinley
4:30 PM CrossFit
3 + 35
7
Malina
Deru
4:30 PM CrossFit
2 + 40
8
Codi
Ready
4:30 PM CrossFit
4 + 5
75lb but then dropped to 65lb bc form was getting ugly, 20 bj, 25...
9
Nina
Smith
8:30 AM CrossFit
3 + 46
35# 20" 75# bb
10
Lanieeee
Bell
8:30 AM CrossFit
3 + 45
11
Alisa
Barnes
5:00 AM CrossFit
3 + 20
Rx weight. 16in step up.
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