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Components
Metcon
Metcon
1/4 Run Sprints
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
5/23/2017 - 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):
13 (7/6)
Workout
5/23/2017
In's
3x9 Pull-ups
OR
3x4 Muscle-ups
Yoga/Mobility
4 Minutes of Agony
Warm-up
Handstand Warm-up
3 Rounds
10 Air Squats
10 Push-ups
10 Jump Squats
3 Kick ups to Handstand
Skill/Strength
Practicing Handstand Walks
WOD
One WOD or the Other
Metcon (Time)
4 Rounds for time (18 min Cap)
25ft, 1 Arm OH Walking Lunge, 50-53/35
25ft Handstand Walks
4 Rope Climbs
Metcon (AMRAP - Rounds and Reps)
18 Min AMRAP
30 Cal Row
10, 1 Arm OH Lunges, 50-53/35
10 Box Jumps, 24/20
Superhero Training
1/4 Run Sprints (Time)
4 rounds for time
Sprint .25 miles
rest 1:1
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, May 23, 2017
Male Clients
1
Jordan
Brewer
5:20 PM CrossFit
10:49
2
Craig
Maffei
6:30 PM CrossFit
11:51
only took 3 rds to figure out hs walks finally
3
Grant
McHaney
Lift Sesh w/ Jared 3PM-4P...
13:02
53lb KB
4
Jared
Williams
Lift Sesh w/ Jared 3PM-4P...
13:58
5
Gary the Snail
(Sean Gresham)
Lift Sesh w/ Jared 3PM-4P...
16:58
6
Clark
moncure
6:30 AM CrossFit
18:00
3 + lunges, Handstand walk is a loosely defined term. 25' of fall...
7
Sonny
Ruff
9:30 AM CrossFit
8:02
green band pu; 25 lbs
Female Clients
1
Kim
Coffee
9:30 AM CrossFit
8:07
4rds 25ft walking lunge #35 25ft HS walk 8 pull ups
2
Charlotte
Anderson
9:30 AM CrossFit
8:22
30lb OH Lunges, Pull-ups.
3
Christina
Tovar
Lift Sesh w/ Jared 3PM-4P...
18:00
Made it full two rounds Finished lunges in third 35# Rtw x 5
3
Janet
James
5:20 AM CrossFit
18:00
3 rds, rope climbs, box walks, 18# lunges
3
Private
Lift Sesh w/ Jared 3PM-4P...
18:00
3
Maddie
Kirkpatrick
Lift Sesh w/ Jared 3PM-4P...
18:00
1 round, + 1 full rope climb and 3 halves, lunges
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