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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Monday - CrossFit Pineville
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
9:00 AM CrossFit
11:00 AM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
7:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
45 (24/21)
Workout
Monday
Warm-up
15 mins
Weightlifting
15 mins
Metcon (Time)
Barbell Conditioning
21 Hang Power Cleans (Rx+135/95)(95/65)
Rest 1 min
15 Hang Power Cleans (Rx+135/95)(95/65)
Rest 1 minute
9 Hang Power Cleans (Rx+135/95)(95/65)
*For total time including minute rests.
*10 min cap
Metcon
Metcon (3 Rounds for time)
3x300m row
*Rest 2 min between efforts
Metcon (3 Rounds for time)
3x300m run
*Rest 2 min between efforts
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 16, 2016
Male Clients
1
Brandon
Shuck
6:00 AM CrossFit
2:49
2
Justin
Flatt
6:00 PM CrossFit
2:50
3
Robert
Herford
6:00 PM CrossFit
2:51
4
Cory
McCleaf
5:00 PM CrossFit
3:00
5
Gary
Blount
5:00 PM CrossFit
3:04
6
Eric
Robinson
11:00 AM CrossFit
3:19
7
Travis
Stutts
6:00 PM CrossFit
3:31
8
Chad
Harrell
5:00 AM CrossFit
3:40
9
Young
Kim
7:00 PM CrossFit
2:48
10
Andrew
Ross
9:00 AM CrossFit
2:59
yea, might have been too light
10
James
Gutin
11:00 AM CrossFit
2:59
11
christopher
carroll
7:00 PM CrossFit
3:00
11
Jason
Cansler
6:00 PM CrossFit
3:00
12
Jose
Aguayo
7:00 PM CrossFit
3:02
13
Shawn
Mirabal
5:00 PM CrossFit
3:05
14
Chad
Cockerill
6:00 PM CrossFit
3:12
15
Nick
Buerger
5:00 PM CrossFit
3:15
115#
16
Trent
Guild
11:00 AM CrossFit
3:16
Rest added
17
Dan
Carley
5:00 AM CrossFit
3:21
18
Joey
White
5:00 PM CrossFit
3:34
19
Justin
Higbee
5:00 PM CrossFit
3:38
20
Brayden
Muck
7:00 PM CrossFit
3:20
21
Todd
McDaniel
5:00 AM CrossFit
3:54
22
Michael
Fiery
5:00 PM CrossFit
4:22
Female Clients
1
Jackie
Cansler
6:00 PM CrossFit
3:24
2
Amy
Bullock
7:00 PM CrossFit
3:49
3
Jessica
Selecky
11:00 AM CrossFit
4:07
all unbroken
4
Brittany
Dirmann
9:00 AM CrossFit
5:10
5
Carolina
Martinez
7:00 PM CrossFit
3:07
6
Lana
Moeller
5:00 AM CrossFit
3:08
85 lbs
7
Kelly
Melton
9:00 AM CrossFit
3:13
75#
8
Macaira
Herford
6:00 PM CrossFit
3:21
bruisesssss
9
Lisa
Hovis
5:00 PM CrossFit
3:23
10
Michelle
Shuck
5:00 PM CrossFit
3:35
85#
11
Cindi
Muck
7:00 PM CrossFit
3:39
12
Corey
Knight
7:00 PM CrossFit
3:46
13
Caitlin
Woodrow
7:00 PM CrossFit
4:00
14
Suzanne
Smith
5:00 PM CrossFit
4:11
85#
15
Courtney
Schuler
11:00 AM CrossFit
4:34
Time includes rest
16
Shannon
Davis
9:00 AM CrossFit
5:23
17
Wendy
Raider
5:00 PM CrossFit
3:17
55
18
Cara
Stutts
6:00 PM CrossFit
3:59
19
Mallory
Fiery
5:00 PM CrossFit
4:04
50#
20
Eowyn
Muck
7:00 PM CrossFit
4:30
21
Jasmine
Nivens
9:00 AM CrossFit
4:50
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