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Components
G-Comp #1
G Comp #2
Bench Press
Shoulder Press
Skull Crushers
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
5/12/2017 - 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):
26 (10/16)
Workout
5/12/2017
In's
4x25 Push-ups
If you cant do push-ups without your thighs touching the ground. Do push-ups on the rings or TRX. DO ALL 25 IN A ROW. There is a reason it is 4 SETS OF 25 and NOT 20 SETS OF 5.
Yoga/Mobility
Roll Triceps and Lats
Warm-up
2 Rounds w/ DB
5 burpees
5 DL w/ HP each arm
5 Push Press each arm
5 Snatch each arm
5 Overhead Squats each arm
5 Squat Snatch each arm
Skill/Strength
Squat Therapy Mother Truckers
WOD
G-Comp #1 (Time)
5-10-15-10-5
DB Squat Snatch, 50/35
Chest-2-Bar
7 Minute Cap
3 Minute Rest
THEN WOD #2
WOD #2
G Comp #2 (Time)
100 Air Squats
50 DB 1-arm Thrusters, 50/35
50 Dips
50 DU's
7 Minute Cap
Superhero Training
Bench Press (4x4)
Bench Press
Shoulder Press (3x8)
Shoulder Press
Skull Crushers (3x8)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 12, 2017
Male Clients
1
Jordan
Brewer
Lift Sesh w/ Jared 3PM-4P...
6:11
Suck it kevin. Wait.. :( 53# KB
2
Grant
McHaney
Lift Sesh w/ Jared 3PM-4P...
6:49
Heavy WOD in AM. Bashed knee with DB.
3
lance
cartwright
4:10PM CrossFit
6:59
4
Jared
Williams
Lift Sesh w/ Jared 3PM-4P...
7:00
4 C2B left to do
4
Jeremy
Springer
5:20 PM CrossFit
7:00
31 reps
4
Peter
Kober
6:30 PM CrossFit
7:00
3+6
5
Cyrus
Medrano
5:20 PM CrossFit
6:37
35#
6
Casey
Karins
6:30 PM CrossFit
7:00
2 P/U into 15 set/ 47 reps total
6
Gary the Snail
(Sean Gresham)
Lift Sesh w/ Jared 3PM-4P...
7:00
45# 15 squat snatch and 10 pulls/ lots of knee pain reassess snat...
6
Matt
Osborn
9:30 AM CrossFit
7:00
got to second round of 10 on 7 chest to bar using barbell on rig
Female Clients
1
Katie
Harris
5:20 PM CrossFit
6:55
2
Kim
Coffee
9:30 AM CrossFit
7:00
2 DB snatch in last round of 5
3
Jennifer
Gagne
9:30 AM CrossFit
6:02
4
Tracy
Auber
6:30 AM CrossFit
6:11
20 #
5
Kaitlyn
Vogel
4:10PM CrossFit
6:16
15l.b snatch
6
Hannah
Watkins
4:10PM CrossFit
6:23
20 lb db; ass ctb
6
Katie
Jaquet
4:10PM CrossFit
6:23
assisted c2b; 25lb db
7
jennifer
wujciak
4:10PM CrossFit
6:34
15 lb db chest to bar
8
Destinee
Medrano
5:20 PM CrossFit
6:50
9
Caroline
Kellenbence
9:30 AM CrossFit
7:00
15# db squat snatch; c2b pullups w/ red band
9
Janet
James
6:30 AM CrossFit
7:00
15#, barbell PUs, finished 12/15 PUs
9
Private
Lift Sesh w/ Jared 3PM-4P...
7:00
9
Laiken
Williams
6:30 AM CrossFit
7:00
20 db, barbell pu thru 5/10 pu 2nd
9
Lauren
Leet
5:20 AM CrossFit
7:00
through 2nd set of 10 DB Squat Snatches 25# DB
9
Leianna
Cooper
5:20 PM CrossFit
7:00
1 Dumbell snatch into second 10 round - 25#, scaled C2B
9
Steph
Karins
6:30 PM CrossFit
7:00
25#, 75 reps. I hate squat snatch
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