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Components
Deadlift
Floor Press
Reverse Grip BB Row
Frame Work
Settings
Location
(All)
CrossFit Weddington
Program
Bodybuilding
CrossFit
Elements
Endurance
L.I.F.E.
Mayhem WOD
Olympic Lifting
Pre Teens (8-12)
Running
Side Bar Strength
Spin
Teens
Yoga
Date
Workout
51717 WOD Wednesday - CrossFit Weddington
Class
(All)
5:30 AM
6:15 AM
7:00 AM
8:00 AM
9:00 AM
10:00 AM
11:00 AM
3:30 PM
4:30 PM
5:30 PM
6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
74 (41/33)
Workout
51717 WOD Wednesday
Be Movin
3 min Zone 1
20 Walking Lunges
Ankle Mobility
Leg Swings x20 per side
Single Leg RDL x10 per leg
Banded Shoulder Complex x3 w/ 5 per spot
10 Push-up
Bottoms Up Press x10 per side
Wall Angels x 10
Cossack Squat x10
A: Deadlift (5x3 @ 70-75% normal tempo and rest 2 min each set)
Deadlift
2 Box Jump after each set
B: Floor Press (5x3 @ 70% w/ 5 sec eccentric "50*")
Floor Press
C: Reverse Grip BB Row (3x8 Moderate Weight)
D: Frame Work (AMRAP - Rounds and Reps)
10 min Ladder
2 KBS 24/16
2 T2B
4 KBS 24/16
4 T2B
6 KBS 24/16
6 T2B.......
Face rack where you are doing T2B, and score is last completed round + reps.
It is Done (No Measure)
3 Rounds
20 ABMAT
10 Hollow Rocks
:30 sec Couch Stretch
1 min Straddle Stretch
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 17, 2017
Male Clients
1
Craig
Edney
4:30 PM
5 x 3 @ 365 lbs
2
Stephen
Stokes
5:30 AM
5 x 3 @ 345 lbs
2
Todd
Nolan
5:30 AM
5 x 3 @ 345 lbs
3
Cory
Baldwin
4:30 PM
5 x 3 @ 325 lbs
3
david
mcmillan
9:00 AM
5 x 3 @ 325 lbs
4
Aaron
Koski
5:30 AM
5 x 3 @ 315 lbs
4
Carlos
Lopez
3:30 PM
5 x 3 @ 315 lbs
4
JP
Conklin
5:30 AM
5 x 3 @ 315 lbs
4
Perry
Robinson
5:30 AM
5 x 3 @ 315 lbs
4
Sean
Newlin
5:30 AM
5 x 3 @ 315 lbs
4
Todd
Mull
8:00 AM
5 x 3 @ 315 lbs
5
Boyce
Baine
6:15 AM
5 x 3 @ 295 lbs
6
James
Jones
10:00 AM
5 x 3 @ 285 lbs
7
Alan
Patterson
7:00 AM
5 x 3 @ 275 lbs
7
Bob
Done
5:30 PM
5 x 3 @ 275 lbs
OUCH
7
Brad
McMahon
6:15 AM
5 x 3 @ 275 lbs
7
Brad
Wahab
4:30 PM
5 x 3 @ 275 lbs
7
Christian
Cuevas
7:00 AM
5 x 3 @ 275 lbs
7
Jared
Lard
11:00 AM
5 x 3 @ 275 lbs
7
Jeffrey
Felipe
6:15 AM
5 x 3 @ 275 lbs
7
Jim
Houghton
7:00 AM
5 x 3 @ 275 lbs
7
Paul
Edwards
8:00 AM
5 x 3 @ 275 lbs
7
Tom
O'Donoghue
7:00 AM
5 x 3 @ 275 lbs
8
Ray
Napolitan
5:30 AM
5 x 3 @ 265 lbs
9
Jeremy
Cole
3:30 PM
5 x 3 @ 255 lbs
10
Chad
McNeill
3:30 PM
5 x 3 @ 235 lbs
10
Ken
Davis
3:30 PM
5 x 3 @ 235 lbs
10
Matt
Butler
8:00 AM
5 x 3 @ 235 lbs
11
Michael
Morris
11:00 AM
5 x 3 @ 225 lbs
12
Frankie
kind
6:30 PM
5 x 3 @ 215 lbs
12
John
Stapleton
5:30 AM
5 x 3 @ 215 lbs
last set 265
13
David
Booher
6:30 PM
5 x 3 @ 206 lbs
14
Brian
Johnson
6:15 AM
5 x 3 @ 205 lbs
14
John
Muller
5:30 AM
5 x 3 @ 205 lbs
14
Michael
Smith
5:30 AM
5 x 3 @ 205 lbs
15
Brent
Layman
7:00 AM
5 x 3 @ 185 lbs
15
Ed
Williams
7:00 AM
5 x 3 @ 185 lbs
15
Rob
Garden
5:30 PM
5 x 3 @ 185 lbs
16
Kent
Youngstrom
6:15 AM
5 x 3 @ 135 lbs
16
Matt
Verkuilen
6:15 AM
5 x 3 @ 135 lbs
17
Dominic
Done
5:30 PM
5 x 3 @ 65 lbs
Female Clients
1
Stephanie
Keeler
5:30 PM
5 x 3 @ 235 lbs
2
Andrea
Baine
8:00 AM
5 x 3 @ 215 lbs
2
Katelyn
Owsley
5:30 PM
5 x 3 @ 215 lbs
3
Lexi
Hartley
11:00 AM
5 x 3 @ 205 lbs
4
Laura
Theunisse
7:00 AM
5 x 3 @ 195 lbs
5
Jordan
Falcone
7:00 AM
5 x 3 @ 175 lbs
6
Christi
Eller
10:00 AM
5 x 3 @ 165 lbs
6
Stephanie
Mosbey
7:00 AM
5 x 3 @ 165 lbs
7
Jody
Napolitan
9:00 AM
5 x 3 @ 155 lbs
7
Melanie
Whitley
4:30 PM
5 x 3 @ 155 lbs
7
Michele
Moe
5:30 AM
5 x 3 @ 155 lbs
8
Krystle
Jones
10:00 AM
5 x 3 @ 150 lbs
9
Amy
Beddingfield
3:30 PM
5 x 3 @ 145 lbs
9
Pamela
Stokes
5:30 PM
5 x 3 @ 145 lbs
10
Cristina
Valdes
5:30 AM
5 x 3 @ 140 lbs
10
Maria
Richer
5:30 AM
5 x 3 @ 140 lbs
11
Cara
DeFelice
5:30 AM
5 x 3 @ 135 lbs
11
Christie
Casey
9:00 AM
5 x 3 @ 135 lbs
11
Jen
Williams
7:00 AM
5 x 3 @ 135 lbs
11
Lorraine
Garden
5:30 AM
5 x 3 @ 135 lbs
11
paige
delucca
5:30 PM
5 x 3 @ 135 lbs
12
Jenny
Wilken
3:30 PM
5 x 3 @ 125 lbs
12
Robbin
Nolan
8:00 AM
5 x 3 @ 125 lbs
13
Kimberly
Cleary
8:00 AM
5 x 3 @ 115 lbs
13
Mariacamila
Valdes
7:00 AM
5 x 3 @ 115 lbs
13
Shannon
Emery
9:00 AM
5 x 3 @ 115 lbs
14
Lauren
Wright
11:00 AM
5 x 3 @ 110 lbs
15
Carla
Ackels
10:00 AM
5 x 3 @ 95 lbs
15
Heather
Danenberg
5:30 AM
5 x 3 @ 95 lbs
15
Melanie
Bland
11:00 AM
5 x 3 @ 95 lbs
16
Brynne
Nayle
11:00 AM
5 x 3 @ 85 lbs
17
Kara
Done
5:30 PM
5 x 3 @ 75 lbs
18
Kelly
Urban
9:00 AM
2 x 3 @ 95 lbs
1x55, 1x65, 1x85
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