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Components
Single Arm KB Bent Row
DB Bicep Curls
Metcon
Metcon
Metcon
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
5/26/2017 - 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
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):
26 (10/16)
Workout
5/26/2017
In's
3x9 Pull-ups
OR
3x4 Muscle-ups
Yoga/Mobility
Banded Chest
Banded Lats
Warm-up
7 Minute AMRAP
10 Side-2-Side Lunges
5 Inch Worms
5 Strict Burpees
5 Strict Pull-ups Or Ring Rows
Skill/Strength
Single Arm KB Bent Row (3x8)
Pendlay or Bent Row w/ KB and 1 arm
DB Bicep Curls (3x8)
self explanatory.
SUPERSET
WOD
Metcon (Time)
5 rounds
20 strict dips
14 Thrusters, 135/95
RX+: DB/KB 62/44
Superhero Training
Metcon (AMRAP - Reps)
12 Minutes
30 Sec of Burpees
30 Sec of REST
MAX Effort on Last minute
Metcon (AMRAP - Reps)
8 Minutes
30 Sec of Flutter Kicks
30 Sec Rest
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 26, 2017
Male Clients
1
Caleb
Pickard
5:20 AM CrossFit
3 x 8 @ 62 lbs
pendla....curls 25 db
1
Clark
moncure
6:30 AM CrossFit
3 x 8 @ 62 lbs
pendlay rows
1
David
Moon
6:30 AM CrossFit
3 x 8 @ 62 lbs
Pendlay
1
Gary the Snail
(Sean Gresham)
Lift Sesh w/ Jared 3PM-4P...
3 x 8 @ 62 lbs
1
Jared
Williams
Lift Sesh w/ Jared 3PM-4P...
3 x 8 @ 62 lbs
2
Matt
Elbus
6:30 AM CrossFit
3 x 8 @ 53 lbs
3
Cyrus
Medrano
5:20 PM CrossFit
3 x 8 @ 44 lbs
3
LLOYD
HARRIS
4:10PM CrossFit
3 x 8 @ 44 lbs
one in each arm pendlay row
4
Andrew
Sousa
6:30 AM CrossFit
3 x 8 @ 35 lbs
4
Matt
Osborn
9:30 AM CrossFit
3 x 8 @ 35 lbs
Female Clients
1
Maddie
Kirkpatrick
Lift Sesh w/ Jared 3PM-4P...
3 x 8 @ 45 lbs
2
Christina
Tovar
5:20 PM CrossFit
3 x 8 @ 44 lbs
2
Kim
Coffee
9:30 AM CrossFit
3 x 8 @ 44 lbs
kb
3
Brianne
LeBlanc
9:30 AM CrossFit
3 x 8 @ 35 lbs
3
Destinee
Medrano
5:20 PM CrossFit
3 x 8 @ 35 lbs
3
Janet
James
6:30 AM CrossFit
3 x 8 @ 35 lbs
3
Katie
Jaquet
6:30 AM CrossFit
3 x 8 @ 35 lbs
3
Lauren
Leet
5:20 AM CrossFit
3 x 8 @ 35 lbs
4
Private
Lift Sesh w/ Jared 3PM-4P...
3 x 8 @ 30 lbs
5
Andrea
Sierra
6:30 AM CrossFit
3 x 8 @ 26 lbs
5
Buffie
Plack
9:30 AM CrossFit
3 x 8 @ 26 lbs
5
Cathy
Holmes
5:20 PM CrossFit
3 x 8 @ 26 lbs
5
Jennifer
Gagne
9:30 AM CrossFit
3 x 8 @ 26 lbs
6
Kaitlyn
Vogel
5:20 PM CrossFit
3 x 8 @ 25 lbs
7
Heather
Powell
Lift Sesh w/ Jared 3PM-4P...
3 x 8 @ 20 lbs
8
Brittany
Pickard
5:20 AM CrossFit
2 x 8 @ 34 lbs
1x26
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