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Nate
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Location
(All)
Crossfit Charlottesville
Program
CrossFit
Focus
HWPO Affiliate
Sweat
Date
Workout
Workout of the Day 6/13/19 - Crossfit Charlottesville
Class
(All)
CrossFit: 6:00 AM
CrossFit: 8:00 AM
CrossFit: 12:00 PM
CrossFit: 4:45 PM
CrossFit: 5:45 PM
CrossFit: 6:45 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
30 (18/12)
Workout
Workout of the Day 6/13/19
Nate (AMRAP - Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate
click here
Women: 53lb KB
This triplet contains two high-skill gymnastics movements at what will be a high volume for experienced athletes who perform many rounds. Modify the movements while trying to preserve their range of motion. Reduce the weight of the kettlebell swing. Aim to complete each set of reps unbroken.
Scaling options to consider:
Muscle-Up:
-Banded or Jumping Muscle-Ups
-4 Pull-ups + 4 Dips
HSPU:
-Scale ROM up to two Abmats.
-DB Press
KBS: These are American (overhead) swings
-Lighter Bell
-Russian Swings
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 13, 2019
Male Clients
1
Brad
Puffenbarger
CrossFit: 4:45 PM
18 + 0
2
Kyle
Redinger
CrossFit: 4:45 PM
17 + 10
3
Matt
Hulse
CrossFit: 12:00 PM
13 + 0
4
Andy
McGinty
CrossFit: 12:00 PM
12 + 0
5
Jhony
Habbouche
CrossFit: 4:45 PM
10 + 0
6
Private
CrossFit: 5:45 PM
14 + 5
7
Jess
Achenbach
CrossFit: 12:00 PM
14 + 0
45# DP sub
8
Forrest
LeJeune
CrossFit: 12:00 PM
12 + 2
9
Private
CrossFit: 6:00 AM
11 + 6
10
Andrew
Cox
CrossFit: 5:45 PM
11 + 0
11
Tommy
Terrell
CrossFit: 12:00 PM
10 + 2
added 1 abmat after 2nd round. otherwise rx.
12
Chris
Martsolf
CrossFit: 4:45 PM
10 + 0
12
Danny
Eaton
CrossFit: 4:45 PM
10 + 0
13
Bryan
Duffy
CrossFit: 6:00 AM
9 + 6
bar muscle ups!!; box hspu
14
Andy
Page
CrossFit: 6:00 AM
9 + 4
bar mu; 2 ab mats
15
Sam
Gulland
CrossFit: 6:45 PM
8 + 3
ring and bar MU
16
Keenan
France
CrossFit: 4:45 PM
8 + 2
17
Fredrick
Martin
CrossFit: 5:45 PM
8 + 0
Female Clients
1
Morgan
Reitz
CrossFit: 4:45 PM
6 + 1
2
Martha
R.
CrossFit: 12:00 PM
13 + 8
45# kb, 2 red band BAR MUSCLE UP
3
Ava
DiVita
CrossFit: 6:00 AM
13 + 0
ring rows + dips; 20# db; 35# kb
4
Lauren
Lieske
CrossFit: 6:45 PM
12 + 2
modified MU, box HSPU, 30#
5
Taylor
Craig
CrossFit: 4:45 PM
12 + 0
16:50 (rip) bar mu, 1 abmat
6
Lanna
Elmore
CrossFit: 4:45 PM
11 + 9
2 abmats, 4 pull ups, 4 box dips, 53# russian
7
Joanna
Rudnick
CrossFit: 4:45 PM
11 + 4
8
Marissa
Mitrovic
CrossFit: 8:00 AM
11 + 2
Bar muscle ups & 1 ab mat HSPU
9
Ashley
Bishop
CrossFit: 4:45 PM
10 + 8
10
Liz
Gonye
CrossFit: 5:45 PM
10 + 0
11
Hannah
Gleiter
CrossFit: 5:45 PM
9 + 0
Purple band 2x PU, Blue Bad ring dips, 2x abmat, first time full ...
11
Hannah
Lewis
CrossFit: 6:00 AM
9 + 0
jpu + dips, 2 ab mats
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