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Workout

5.19.2022

Warm-up

2 sets:
:45 jump rope
10 scorpion stretches
10 RDLs
10 bent-over rows
10 shoulder presses
5 scap pull-ups w/ a pause at the top and bottom
– Use an empty barbell for the RDLs, rows, and presses.

Warm-Up

Pull-up and Clean & Jerk progression and build up

Metcon

Metcon (Time)

2 rounds for time:
50 pull-ups
15 clean and jerks (95/135 lb)
75 sit-ups

Intermediate:
25 Pullups & 65/95#
Beginner:
20 Jumping Pull-ups & 55/75#
40 situps

Warm-Up

3 sets:
:30 doorway stretch/side
:30 banded shoulder stretch/side

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, May 19, 2022

Male Clients

1

Eric
Wrona

7:00 am CrossFit

14:26

2

Dontae
Smiley

5:00 pm CrossFit

15:40

50 UB Pull Ups first round... crashed after 25 in the second.

3

Eric
Leininger

5:00 am CrossFit

18:23

🤮

4

Nir
Nehory

12:00 PM CrossFit

20:53

5

Sudheer
Reddy

5:00 pm CrossFit

21:17

6

yuvaraja
chinthapatla

6:00 pm CrossFit

21:50

55 lbs and 40 jumping pullups

7

Eric
Micek

6:00 am CrossFit

22:37

8

Jim
Eamma

6:00 pm CrossFit

23:37

9

Daz
Williams

6:00 am CrossFit

31:00

10

Ram
Machness

7:00pm CrossFit

17:59

25x2 pu 75 lbs clean and jerk 75x2 su

11

Vamshi
Krishna

5:00 pm CrossFit

18:10

25 PU, 15( 95 lb) , 75 SU

12

Ido
Nagar

8:00 PM CrossFit

18:25

13

Shuan
Davis

5:00 pm CrossFit

20:00

14

Private

5:00 am CrossFit

20:10

15

John
Ezell

5:00 am CrossFit

20:48

Intermediate

16

Nick
Cortes

12:00 PM CrossFit

20:59

95#, 30 PUs

17

Yanir
Snir

7:00pm CrossFit

21:00

Jumping pull ups, 65 lb

18

Angel
Lecuona

7:00 am CrossFit

21:35

Int

19

Doug
McGraw

7:00 am CrossFit

22:30

75# clean and jerk 25 & 20 pu 40 situp

20

Hitesh
Patel

5:00 am CrossFit

22:32

100 pu, 150 s/u, 30 #75

21

Tom
Powers

12:00 PM CrossFit

22:42

25, 95#, 75

22

Niranjan
Sarvi

7:00 am CrossFit

23:00

23

Noel
Janacek

5:00 am CrossFit

23:06

2 rounds of 45PU, 95#C&J, 75 ABMSU

24

Saikrishna
Chinthapatla

7:00 am CrossFit

23:25

105

25

Eugene
Tsimberg

6:00 pm CrossFit

24:00

66 strict PU. Someone please teach me kipping. 24×95 lbs.

25

John
Curl

6:00 am CrossFit

24:00

35 PU in 4:00/ 135#

26

Mark
Brooks

5:00 am CrossFit

24:29

35, 95#, 75 X 2

27

Joseph
Pina

6:00 pm CrossFit

26:26

115 everything else rx

Female Clients

1

Kathryn
Smith

5:00 pm CrossFit

16:54

2

T
Eamma

6:00 pm CrossFit

20:31

3

Sandra
Ortega

6:00 pm CrossFit

34:26

2 rnds. 95#, 50 pull ups, 75 sit ups.

4

Claudia
Travers

5:00 pm CrossFit

13:21

Beginner

5

Annie
Jockisch

5:00 pm CrossFit

14:50

85#.... forgot to add 5s

6

Judy
Russell

5:00 pm CrossFit

17:00

30 pu, 65#, 75 su

7

Private

5:00 pm CrossFit

17:23

8

Morgan
Littauer

12:00 PM CrossFit

18:18

75#, 50 jumping pulls ups, 75 sit ups per round

9

Keren
Nehory

7:00 am CrossFit

18:25

Jumping PU, 65#

10

Stephanie
Carenza

5:00 am CrossFit

19:07

PUs, 55# CJ, sit ups

11

Cathy
Willenborg

5:00 pm CrossFit

19:08

75#, 25 banded pull ups

12

LaToya
Banks

5:00 am CrossFit

19:33

25 band pul ups, 55lb bar bell

13

Nisha
Shah

5:00 am CrossFit

19:47

jumping pullups, 55# c&J

14

Sarah
Ezell

5:00 am CrossFit

20:22

50 jumping pu #65

15

Shivani
Patel

5:00 am CrossFit

21:12

100 kipping pu's total; 55 lb

16

Kris
Fanning

7:00 am CrossFit

22:40

half black band pu/ half single kipping; 55# ( 5 @ 60)

17

Cathy
Landry

12:00 PM CrossFit

22:49

Intermediate 55

18

Neelima
Agrawal

6:00 am CrossFit

23:45

55 lb, 75 su ,50 su