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Components
The Chief
Settings
Location
(All)
BIONIC CrossFit
Program
Bionic Bodybuilding
CrossFit
Gymnastics
Open Gym
Personal Training
Date
Workout
Friday 06/14/2019 - BIONIC CrossFit
Class
(All)
5:30 AM CrossFit
9:30 am CrossFit
12:30 PM CrossFit
4:30 PMCrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
38 (23/15)
Workout
Friday 06/14/2019
General Physical Fitness Program
Warm Up
Coaches choice
WOD
The Chief (AMRAP - Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
You only count total completed rounds. Extra reps dont count today so strategize accordingly.
Performance/Sport Program (PSP)
Snatch :
2 single reps at
65% rest 2 mins
2 single reps at 70%
rest 2 mins
2 single reps at 70%
rest 2 mins
1 rep @ 75%
rest 3 mins
1 rep @ 75%
rest 3 mins
1 rep @ 80%
rest 3 mins
1 rep @ 80%
Clean and jerk:
2 cleans + 1 jerk:
65%, 70%, 70%
1 Clean + 1 jerk
75%x 2, 80% x 1
Rest 2 min between each set
Conditioning:
"Chief"
3 min AMRAP:
3 Power cleans 135/95
6 push ups
9 Air squats
1 mins rest
*5 rounds
*only recording total completed rounds.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 14, 2019
Male Clients
1
Christopher
Vasseur
4:30 PMCrossFit
34 Rounds
2
Kevin
Santos
4:30 PMCrossFit
31 Rounds
3
A.J.
Birmingham
5:30 PM CrossFit
28 Rounds
4
Daniel
Castro
4:30 PMCrossFit
27 Rounds
5
Bill
Fuzzard
5:30 AM CrossFit
26 Rounds
5
Eddie
Gelberg
5:30 PM CrossFit
26 Rounds
Last WOD before you leave us!!!!!!
6
Jake
Savage
5:30 PM CrossFit
25 Rounds
6
Jeremy
McCusker
4:30 PMCrossFit
25 Rounds
7
Michael
Lessor
4:30 PMCrossFit
22 Rounds
8
RJ
Kelly
4:30 PMCrossFit
20 Rounds
9
Private
5:30 AM CrossFit
18 Rounds
10
Michael
Dean
4:30 PMCrossFit
17 Rounds
11
Jonathan
Tavarez
4:30 PMCrossFit
16 Rounds
12
Frank
Birritta
12:30 PM CrossFit
15 Rounds
13
JP
Callahan
5:30 AM CrossFit
21 Rounds
115#
14
Tiago
Paula Santos
12:30 PM CrossFit
20 Rounds
115#
15
CJ
Schmitt
5:30 PM CrossFit
17 Rounds
115#
15
Eric
Gerarde
5:30 AM CrossFit
17 Rounds
95#
16
Oscar
Rivera
12:30 PM CrossFit
16 Rounds
115#
16
Tyler
Coller
12:30 PM CrossFit
16 Rounds
115#
17
Miguel
Martinez
9:30 am CrossFit
15 Rounds
95#
18
Francesco
Birritta
12:30 PM CrossFit
14 Rounds
85 kpu
19
Mike
Bishop
12:30 PM CrossFit
11 Rounds
80#
Female Clients
1
Lauren
Birmingham
5:30 PM CrossFit
33 Rounds
2
Sara
Barron
4:30 PMCrossFit
28 Rounds
3
Kimberly
Sweezy
9:30 am CrossFit
26 Rounds
4
Private
4:30 PMCrossFit
24 Rounds
5
Lisa
Wawrzynowski
5:30 AM CrossFit
23 Rounds
First time RX and PR
6
Private
12:30 PM CrossFit
20 Rounds
7
Kristen
Malm
5:30 PM CrossFit
17 Rounds
8
Elaine
Colon
5:30 PM CrossFit
22 Rounds
2PC/3PU/4Squats
9
Abigail
Sherman
5:30 AM CrossFit
20 Rounds
95#/Knee
10
Celeste
Valenti
5:30 AM CrossFit
19 Rounds
35#/Knee
10
Diana
Herrera
4:30 PMCrossFit
19 Rounds
65#
11
Jolene
McCusker
9:30 am CrossFit
17 Rounds
65#, kpu
12
Stevie
Neagle
4:30 PMCrossFit
16 Rounds
45#/knee pu
13
Gina
Santos-Lewis
9:30 am CrossFit
15 Rounds
12#db, bbpu
13
Nicole
Pizzoferrato
5:30 PM CrossFit
15 Rounds
95#/Knee PU
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