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Components
Front Squat
Heavy DL Run
Row Intervals 5 x 500 M
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
5/16/2017 - 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
Foundations 5:20 PM
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):
34 (14/20)
Workout
5/16/2017
In's
800 meter Row
Yoga/Mobility
Banded Hamstrings
AND
Neck and Trap Stretch
Warm-up
Lloyds Jump Rope Challenge
For 5 Minutes the whole class does Single Jumps. Everytime someone stops or messes up, everyone does 2 burpees.
Skill/Strength
Front Squat (4x4)
Front Squat
WOD
Heavy DL Run (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts
RX: 365/255
RX+: 405/285
Superhero Training
Row Intervals 5 x 500 M (Time)
5 x 500 Meter row
do a 500 M row then rest for 1:30
Rx:damper 8
Rx+:damper 9+
Record TOTAL time including the rest period
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, May 16, 2017
Male Clients
1
Kevin
Martinez
6:30 AM CrossFit
4 x 4 @ 245 lbs
225, 245 x 3 not cool
2
LLOYD
HARRIS
6:30 PM CrossFit
4 x 4 @ 205 lbs
3
Cyrus
Medrano
5:20 PM CrossFit
4 x 4 @ 185 lbs
keep elbows up
4
Frank
Valeriani
4:10PM CrossFit
4 x 4 @ 155 lbs
5
Casey
Karins
5:20 PM CrossFit
4 x 4 @ 135 lbs
6
mark
noon
5:20 AM CrossFit
4 x 4 @ 125 lbs
7
Gary the Snail
(Sean Gresham)
Lift Sesh w/ Jared 3PM-4P...
3 x 4 @ 215 lbs
205 ,215, 215, 215
7
Jeremy
Springer
5:20 PM CrossFit
3 x 4 @ 205 lbs
7
Jordan
Brewer
Lift Sesh w/ Jared 3PM-4P...
2 x 4 @ 225 lbs
7
Garrett
Davis
6:30 AM CrossFit
1 x 4 @ 315 lbs
1x255 1x275 1x295
7
Grant
McHaney
Lift Sesh w/ Jared 3PM-4P...
1 x 4 @ 295 lbs
too much elbow drop on 3 and 4. 225/245/275/295
7
Jared
Williams
Lift Sesh w/ Jared 3PM-4P...
1 x 4 @ 245 lbs
1x2 250lb
7
lance
cartwright
Open Gym 5:20AM-10:30AM
1 x 4 @ 225 lbs
right knee sorer than a mofo
7
Matt
Osborn
6:30 PM CrossFit
1 x 4 @ 105 lbs
Favoring left side...something to look at
Female Clients
1
Kim
Coffee
9:30 AM CrossFit
4 x 4 @ 175 lbs
2
Tracy
Auber
6:30 AM CrossFit
4 x 4 @ 145 lbs
3
Heather
valenzuela
5:20 PM CrossFit
4 x 4 @ 135 lbs
1rm 155
4
Steph
Karins
5:20 AM CrossFit
4 x 4 @ 120 lbs
5
Destinee
Medrano
5:20 PM CrossFit
4 x 4 @ 115 lbs
5
Private
Lift Sesh w/ Jared 3PM-4P...
4 x 4 @ 115 lbs
6
Private
5:20 PM CrossFit
4 x 4 @ 90 lbs
7
Heather
Powell
Lift Sesh w/ Jared 3PM-4P...
4 x 4 @ 85 lbs
65;75
7
Private
4:10PM CrossFit
4 x 4 @ 85 lbs
8
Brittany
Pickard
6:30 AM CrossFit
4 x 4 @ 75 lbs
9
jennifer
wujciak
5:20 PM CrossFit
4 x 4 @ 55 lbs
10
Cathy
Holmes
5:20 PM CrossFit
3 x 4 @ 85 lbs
Form needs work
10
Christina
Tovar
5:20 PM CrossFit
3 x 4 @ 155 lbs
3 out of 4 on last set
10
Charlotte
Anderson
9:30 AM CrossFit
2 x 4 @ 85 lbs
2x80 lbs
10
Leianna
Cooper
6:30 PM CrossFit
2 x 4 @ 95 lbs
2 x 75, 2x 95 - worked on proper form (pushing knees out)
10
Janet
James
5:20 AM CrossFit
1 x 4 @ 105 lbs
shortness of breath, still weak
10
Judy
Spradlin
5:20 AM CrossFit
1 x 4 @ 95 lbs
85, 65, 55
10
Laiken
Williams
Open Gym 5:20AM-10:30AM
1 x 4 @ 115 lbs
10
Taylor
Valeriani
Open Gym 5:20AM-10:30AM
1 x 4 @ 60 lbs
50 35 15
10
Brianne
LeBlanc
4:10PM CrossFit
1 x 2 @ 115 lbs
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