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Components
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
CrossFit
CrossFit
Special Event Sign Up
Sports Recovery Room
Date
Workout
Thursday - CROSSFIT GRAYS HARBOR
Class
(All)
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 3:00 PM
CrossFit: 4:30 PM
CrossFit: 6:00 PM
CrossFit: 7:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
10 (3/7)
Workout
Thursday
Warm-up
2 ROUNDS
10 Alt Cossack Squats
10 Step-Ups or 10 Lunges
10 Shoulder Taps
:10 Hollow Body Hold
Into...
2 ROUNDS
10 Air Squats
10 Box Jumps or 10 Jumping Lunges
2 Wall Walks
10 DB Bent Over Row
Workout
Metcon (Time)
4 ROUNDS FOR TIME
5 Box Jumps (30/24)*
9 Strict Pull-Ups
12 HSPU or Seated DB Strict Press
3 Deadlifts (AHAP)
*Box Jumps go up by 10 each round (5-15-25-35)
(Score is Time)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, May 07, 2020
Male Clients
1
Kenny
Boice
CrossFit: 3:00 PM
15:12
HSPU
2
Joel
Jackson
CrossFit: 4:30 PM
15:25
315 dl
3
Bob
Barene
CrossFit: 4:30 PM
17:01
1/2 hspu, 315# dl
Female Clients
1
Chrissy
Boice
CrossFit: 4:30 PM
20:16
2
Jenna
Hensley
CrossFit: 7:30 PM
10:45
Step ups (most) Jumping Pu 3 ab Mat 155# deadlift
3
Tamara
Lyn
CrossFit: 12:00 PM
11:17
jumping pullups
4
Michelle
Maupin Barre
CrossFit: 4:30 PM
12:55
125#
5
Shannon
Irish
CrossFit: 4:30 PM
14:11
6
Liezel
Bowe
CrossFit: 4:30 PM
15:21
Ring dips, seated db, #105
7
Isarai
Thieme
CrossFit: 6:00 PM
15:59
2 ab mats, #220
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