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Components
Metcon
Settings
Location
(All)
CrossFit VU
Program
CrossFit
Date
Workout
Wednesday - CrossFit VU
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
4:30 PM CrossFit
5:30 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):
11 (7/4)
Workout
Wednesday
Warm-up
2 ROUNDS
8/8 DB DL
8 Up Downs
8/8 worlds greatest
8 Scap Pull-Ups
Into…
2 ROUND
6/6 DB strict press
6/6 Step Back Lunges
6 Small Kip Swings
into...
active stretches
Workout
Metcon (AMRAP - Reps)
2 SETS*
AMRAP x 10 MINUTES
2-4-6-8-10...etc
Burpees
Alt. DB Snatch (35/25)(25/20)
Pull-Ups
-Rest 2:00 b/t Sets-
*Start the second AMRAP over at 2.
(Score is Lower Reps)
RX+
50/35
C2B
Cool Down
FOR RECOVERY
5:00 Foam Roll Upper Back + Calves
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 23, 2021
Male Clients
1
Ian
Hopper
4:30 PM CrossFit
159 Reps
179 first round
2
Derek
Pratten
8:30 AM CrossFit
146 Reps
50# - db. rd1 = 14+3 reps
3
Randall
Patterson
5:00 AM CrossFit
134 Reps
Round of 12 + 12 then Round of 12 + 8
4
Alexander
Rios
6:00 AM CrossFit
132 Reps
5
Eli
Brewton
4:30 PM CrossFit
128 Reps
6
William
Striepeck
5:30 PM CrossFit
102 Reps
10+ 12 burpees (rd 2) Finished 14 rnd 1 18 hr Fasted state
7
Kenneth
Smith
8:30 AM CrossFit
60 Reps
Just moving prior to Saturday comp.
Female Clients
1
Jessie
Pickett
8:30 AM CrossFit
102 Reps
103 on first round Hand ripped bad bad
2
Anita
Dean
5:00 AM CrossFit
62 Reps
3
Shayna
Rogers
5:30 PM CrossFit
114 Reps
RX+ weight/ PU
4
Sarah
Gadilhe
8:30 AM CrossFit
97 Reps
Banded PU & RR 20#DB
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