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Components
DEL
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
DEL - Benchmark - CrossFit Empire South
Class
(All)
CrossFit 5:45am
Open Gym - Morning
CrossFit 9:15am
Open Gym - Mid Day
CrossFit: 12:00 PM
Open Gym - Afternoon
CrossFit Kids: 3:30 PM
CrossFit: 4:30 PM
CrossFit: 5:45 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (6/7)
Workout
DEL - Benchmark
We are going to pause the current Lifting Cycle this week as we get ready for Murph on Friday and Saturday. Week 4 of our Lifting Cycle will pick up next week!
Metcon
DEL (Time)
RX
(25 Min. Time Cap)
25 burpees
400-m weighted run (14/20 lb)
25 weighted pull-ups (14/20 lb)
400-m weighted run
25 handstand push-ups
400-m weighted run
25 chest-to-bar pull-ups
400-m weighted run
25 burpees
INTERMEDIATE
25 burpees
400-m weighted run (10/14 lb)
25 strict pull-ups
400-m weighted run
15 handstand push-ups
400-m weighted run
25 chin-over-bar pull-ups
400-m weighted run
25 burpees
BEGINNER
25 burpees
400-m run
25 ring rows
200-m run
15 push-ups
400-m run
25 jumping pull-ups
200-m run
25 burpees
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 23, 2022
Male Clients
1
Patrick
Williams
CrossFit 9:15am
21:38
2
Dustin
Durbin
CrossFit 5:45am
22:22
3
Thomas
Hill
CrossFit: 5:45 PM
23:28
Weight vest all the way through workout.
4
Tyler
Swindle
CrossFit: 4:30 PM
24:48
5
Greg
Cooke
CrossFit 5:45am
24:59
6
Earl
Freeman
CrossFit: 5:45 PM
22:02
40 burpees; 5K bike (20 lb); 50 ring rows; 25 p/u
Female Clients
1
Melissa
Waters
CrossFit: 12:00 PM
20:40
200m/10lb wallball Banded strict/kipping Hand release pu Ring row...
2
Amy
Herrington
CrossFit: 5:45 PM
21:55
14# WB; 25 “strict” pull-ups/25 kipping pull-ups
3
Jennifer
Davis
CrossFit: 4:30 PM
22:25
Banded pull-ups Banded jumping pull-ups Handstand Push-up negativ...
4
Melissa
Potter
CrossFit 9:15am
23:15
15 burpees 400 meter run 25 ring rows 300 meter run 15 knee push ...
5
Alicia
Harrison
CrossFit 9:15am
24:00
14lb, 9strict PU/16 band, 15HSPU, 20 butterfly/5kip PU
6
Nicole
Cooke
CrossFit 9:15am
24:51
Black Banded Strict Pull-ups Ab Mat + 15lb plate HSPU Kipping pul...
7
Missy
Lewis
CrossFit 9:15am
25:00
Switched to 10lb pull-ups after 10. No last set of burpees
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