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Components
Metcon
Settings
Location
(All)
Driving Force CrossFit
Program
Date
Workout
6/10/19 - Driving Force CrossFit
Class
(All)
5:30 AM CrossFit
9:00 AM CrossFit
CrossFit: 10:00 AM
3:30 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
7:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
41 (23/18)
Workout
6/10/19
Warm-up
0-10:00
8:00 Amrap
:30 Row
10 Hand to Hand KBS (light)
5 Goblet Squats with Pause in bottom
5 Kip Swings
10-20:00
Barbell Warm up
5 GM 5 BS 5 ER 5 SP 5 FS
Hang Squat Clean Review
5 Tall Cleans (no dip and drive)
5 High Hang Squat Cleans Pause in Power Position
5 Hang Squat Cleans
then
Build to weight
20:00-22:00
Wod Discussion
22:00-25:00
Prep
5 t2b
2 hang cleans
5 t2b
Metcon
25:00-57:00
Metcon (4 Rounds for time)
Every 8min for 32min (4 Sets)
500m Row
15 Hang Squat Cleans 115/75 Rx+135/95
20 T2B
Stim: Back again with another Interval workout today. Goal should 4-6min for each interval. Row pace should be hard but allows to get off and attack barbell right away. Barbell should be 1-3 sets. Rest is coming after t2b so push for bigger sets than usual.
Subs: 500m Ski/1000m Bike for row. Knees to chest for t2b
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 10, 2019
Male Clients
1
Jeff
Flippen
CrossFit: 10:00 AM
15:25
2
Jaime
Negrin
9:00 AM CrossFit
17:15
3
Sebastian
Bert
9:00 AM CrossFit
22:27
4
J.R
Soria
3:30 PM CrossFit
23:35
5
luis
lopez
5:30 AM CrossFit
18:55
6
david
rivera
3:30 PM CrossFit
19:05
7
jordan
rojas
6:30 PM CrossFit
19:44
Ski
8
Dub305
auguste
9:00 AM CrossFit
20:41
9
Serse
Ferdinand
9:00 AM CrossFit
22:14
10
Carlos
Quilichini
9:00 AM CrossFit
24:19
11
J-D.
O.
5:30 AM CrossFit
0:00
32 minutes
12
Simon
Foster
5:30 PM CrossFit
10:10
SKI; Hang Squat Snatch @75lbs: 3 T2B
13
Uriel
Garcia
9:00 AM CrossFit
17:29
Did hang cleans for not reading the wod properly 😤🤦🏽♂️
14
Giovanni
Pugliese
9:00 AM CrossFit
17:56
Knee raises, @115
15
giovanni
montero
9:00 AM CrossFit
19:54
95lbs
16
William
Malave
3:30 PM CrossFit
19:56
Knee raises & 95lbs
17
claussen
quiroz
6:30 PM CrossFit
20:40
95lbs SC 1 round T2B 3 rounds knee raises
18
Andres
Leiton
4:30 PM CrossFit
21:05
95#
19
Juan
Reynoso
5:30 AM CrossFit
21:08
20
Carlos
Mejias
5:30 AM CrossFit
22:20
95
21
Diego
Gonzalez
7:30 PM CrossFit
23:00
KNEE RAISES
22
Private
4:30 PM CrossFit
24:13
23
matthew
fernandez-ruiz
4:30 PM CrossFit
25:07
Female Clients
1
Private
5:30 PM CrossFit
13:44
2
Janetssa
Gutierrez
6:30 PM CrossFit
18:16
3
nicole
yagual
6:30 PM CrossFit
22:29
4
Alexandra
Ochoa
5:30 AM CrossFit
23:57
5
Marilyn
Stephens-D ...
6:30 PM CrossFit
25:24
6
karina
triana
5:30 AM CrossFit
17:33
KTC Sit-ups
7
Lina
Pieras
9:00 AM CrossFit
19:13
45#s & k2b
8
Kristina
Artigas
6:30 PM CrossFit
20:45
400m ski, 65# HSC, BFSU
9
Casey
Joyner
5:30 AM CrossFit
21:04
75 squat, 20 toes to chest
10
christine
yi
7:30 PM CrossFit
21:14
75LBS. KIPPING LEG2BAR
11
kendra
corbie
3:30 PM CrossFit
21:29
17
12
Jessica
Phillips
4:30 PM CrossFit
22:44
Knee to chest
13
ALYSSA
ROBINSON
6:30 PM CrossFit
23:18
Scaled
14
tracy
cunningham
5:30 PM CrossFit
23:41
75# Cleans, 10 knees to chest per round
15
TIFFANY
DALLEY
3:30 PM CrossFit
24:46
Knee raises, 35lbs hsc
16
Jenna
Levine
5:30 PM CrossFit
25:46
60# Knee Raises
17
Kimberly
Ruppert
5:30 AM CrossFit
26:30
Only did 10 toes 2 bar
18
Lori
Iglesias
5:30 AM CrossFit
1:12:05
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