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Components
Badger
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
Week of Heroes - Crossfit Epically Awesome
Class
(All)
Foundations/Open Gym 8AM-9AM
9 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (4/4)
Workout
Week of Heroes
In's
Quad Smash
Hip Flexor Stretch
Calf Stretch
Yoga/Mobility
Hold Low Squat W/ weight
Warm-up
Warm-up Gymnastics
7 Minute Warm-up
5 Pushups
5 Inch Worms
10 Kip swings
10 Side-to-Side Lunges
20 pass throughs
WOD
Badger (Time)
3 rounds for time of:
30 squat cleans
30 pull-ups
Run 800 meters
95 lb/65 lb
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
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click here
Ladeis-
Squat Clean: 75lb
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, June 03, 2017
Male Clients
1
Jordan
Brewer
9 AM CrossFit
31:42
2
Grant
McHaney
9 AM CrossFit
40:17
20lb VEST (for whole WOD) + Strict Pull-ups
3
Gary the Snail
(Sean Gresham)
9 AM CrossFit
41:05
Pretty much singles on pull ups
4
lance
cartwright
Foundations/Open Gym 8AM-...
28:59
6 strict pull ups rest jumping
Female Clients
1
Audrey
Crismon
9 AM CrossFit
30:00
2 rounds, 6 reps. 75#. pull ups w/grn band
1
Christina
Tovar
9 AM CrossFit
30:00
75# 2 rounds plus 12 squat cleans
1
Kaitlyn
Vogel
9 AM CrossFit
30:00
Finished 2nd round 35lb barbell pull up
2
Andrea
Sierra
9 AM CrossFit
30:03
2 rpounds/55lb &scaled pull ups
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