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Components
Be like Brooke Ence 2 ...
Be like Brooke Ence C&J
Bench Press
Shoulder Press
Skull Crushers
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
Be Like Brooke Ence - 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):
24 (8/16)
Workout
Be Like Brooke Ence
In's
3x9 Strict Pull-ups
OR
3x3 Muscle-ups
AND
Run 400 (not optional)
Yoga/Mobility
Hold a Low Squat
AND
Banded Chest Stretch
Warm-up
3 Rounds
5 Clean Pulls
5 Cleans
5 Thrusters
5 Jerks
5 Clean and Jerks
WOD #1
Be like Brooke Ence 2x Fran (Time)
21-15-9
Thrusters, 95/65
Pull-ups
@ 4:00 minutes Start Heavy Fran
15-12-9
Thrusters 115/75
Chest-2-Bar Pull-ups
Brooke Ence: 8:37
10 Minute Cap
5 Minute Rest
WOD #2
Here is the Video of Brooke Ence doing WOD #2
https://youtu.be/DWykU7klY0I
Be like Brooke Ence C&J (Time)
100 Double Unders
5 Clean & Jerk, 205/135
75 Double Unders
5 C&J, 185/125
50 Double Unders
5 C&J, 165/115
Brooke Ence: 6:38
Jon Pera: 5:10
10 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:
Monday, May 15, 2017
Male Clients
1
Grant
McHaney
5:20 PM CrossFit
9:29
3:15 Fran. Slightly sick.
2
Jared
Williams
Lift Sesh w/ Jared 3PM-4P...
10:00
New PR - 3:47
2
Jordan
Brewer
Open Gym 5:20AM-10:30AM
10:00
All but 9 pull ups on first Fran. 8 pull ups on 2nd round of 12
3
Freddy
Aubert
5:20 AM CrossFit
8:00
75 lbs; 1 round 21 reps 95 lbs; 1 round 5 reps
4
Gary the Snail
(Sean Gresham)
Lift Sesh w/ Jared 3PM-4P...
10:00
1st, 21/21/6 @95# in 4 mins. 2nd 15/15 @115# in 6 mins. Effing pu...
4
Jeremy
Springer
4:10PM CrossFit
10:00
21,21,7 12
4
LLOYD
HARRIS
4:10PM CrossFit
10:00
DNF
4
Matt
Osborn
9:30 AM CrossFit
10:00
1st round at 65lb got through first 21 did five thrusters after. ...
Female Clients
1
Katie
Harris
5:20 PM CrossFit
10:00
5 pull ups on 15 rep; 6 pull ups on 12 rep
1
Kim
Coffee
9:30 AM CrossFit
10:00
1.) 8/15 pull ups 2.) 6/12 c2b
2
Andrea
Sierra
4:10PM CrossFit
10:00
idk...not far
2
Brianne
LeBlanc
4:10PM CrossFit
10:00
21(all)+3, 21th+2pu
2
Buffie
Plack
6:30 PM CrossFit
10:00
21, 15 +8db 20lbs
2
Charlotte
Anderson
9:30 AM CrossFit
10:00
through 15 thrusters through 12 chest to bar
2
Geralynn
Hughes
5:20 AM CrossFit
10:00
35 lbs 42 reps
2
Heather
Powell
Lift Sesh w/ Jared 3PM-4P...
10:00
8 of 12 pullips
2
Heather
valenzuela
6:30 PM CrossFit
10:00
1) 17/21 pu 2) 9/15 pu RX weight
2
Janet
James
5:20 AM CrossFit
10:00
DNF 55 for reg Fran, 65# for heavy Fran. Did 21 round +1 of reg, ...
2
Kaitlyn
Vogel
4:10PM CrossFit
10:00
2 out of the 15 thrusters -1st Fran 10 out of 12 thrusters -2nd F...
2
Private
Lift Sesh w/ Jared 3PM-4P...
10:00
2
Katie
Jaquet
4:10PM CrossFit
10:00
first rd, through 8 of 15 thrusters; 55; 65lb; 2nd rd 5 of 9 rd o...
2
Laiken
Williams
Open Gym 5:20AM-10:30AM
10:00
65# barbell pu 21 thurster 17 pu 75# through 12
2
Leianna
Cooper
Lift Sesh w/ Jared 3PM-4P...
10:00
35# first fran, 45# second fran - 6 into 9 set
3
jennifer
wujciak
5:20 PM CrossFit
0:00
35 lb 21 21 mod pull ups 4 more thrusters
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