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Components
Metcon
Metcon
Handstand Push-ups
Weighted ring dips
Lateral Dumbbell Raises
Ring Push-ups
L-Sit
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
6/9/2017 - 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
6/9/2017
In's
3x12 GHD Sit-ups
Yoga/Mobility
Couch Stretch
Pigeon Pose
Warm-up
BW General Warm up
2 Rounds
1 minute each:
Pass thru's
Inch Worm Pushups
Burpees
Air squats
Plank
Skill/Strength
Metcon (AMRAP - Rounds)
10 Minute EMOM
10 Wall Ball, 20/14
RX+: 30/25
WOD
Metcon (Time)
27-21-15-9
Hang Squat Cleans, 95/75
Handstand Push-ups
Spec Ops Training
Mental note
Got to build them chest, shoulders, triceps, and ABS. Beach Body!
Handstand Push-ups (3x8)
Handstand Push-ups
Strict, increase deficit if 8 is easy.
Weighted ring dips (3x8)
Ring dips with weight...that's it.
Lateral Dumbbell Raises (3x12)
using dumbbells perform a lateral raise ( arms go out into a "T")
Ring Push-ups (3xME)
L-Sit (3x ME)
L-Sit
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 09, 2017
Male Clients
1
Brandon
Dues
5:20 PM CrossFit
10 Rounds
1
David
Moon
6:30 AM CrossFit
10 Rounds
1
Frank
Valeriani
4:10PM CrossFit
10 Rounds
30#
1
Gary the Snail
(Sean Gresham)
Lift Sesh w/ Jared 3PM-4P...
10 Rounds
1
Grant
McHaney
Lift Sesh w/ Jared 3PM-4P...
10 Rounds
1
lance
cartwright
9:30 AM CrossFit
10 Rounds
30lb wb
2
Jared
Williams
Lift Sesh w/ Jared 3PM-4P...
10 Rounds
"Sometimes there just aren't enough 30lb wallballs" - Forrest Gum...
3
Matt
Osborn
5:20 PM CrossFit
10 Rounds
made it barely...20lb...not consistent enough to RX
4
mark
noon
5:20 AM CrossFit
7 Rounds
15 reps
5
Dave
Simmons
5:20 AM CrossFit
1 Rounds
reg pushups, 65.lb hang clean
Female Clients
1
Katie
Harris
4PM-7:30PM Open Gym
10 Rounds
Unbroken
1
Tracy
Auber
6:30 AM CrossFit
10 Rounds
2
Bianca
Weber
5:20 PM CrossFit
10 Rounds
2
Cathy
Holmes
5:20 PM CrossFit
10 Rounds
2
Heather
Powell
9:30 AM CrossFit
10 Rounds
2
Janet
James
5:20 AM CrossFit
10 Rounds
30 sec or less per round
2
Katie
Jaquet
6:30 AM CrossFit
10 Rounds
2
Lauren
Leet
5:20 AM CrossFit
10 Rounds
2
Steph
Karins
5:20 AM CrossFit
10 Rounds
2
Stephanie
Alarcon
6:30 AM CrossFit
10 Rounds
2
Taylor
Valeriani
6:30 AM CrossFit
10 Rounds
3
Caroline
Kellenbence
9:30 AM CrossFit
10 Rounds
12# ball
3
Kaitlyn
Vogel
9:30 AM CrossFit
10 Rounds
12lbs
3
Nayddan
Milord
5:20 PM CrossFit
10 Rounds
10 # ball
3
Nicole
Dues
5:20 PM CrossFit
10 Rounds
14#
4
Geralynn
Hughes
6:30 AM CrossFit
5 Rounds
12lb ball
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