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Components
Back Squat
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
Burgener Strength
CROSSFIT
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Date
Workout
Monday - CROSSFIT GRAYS HARBOR
Class
(All)
CrossFit: 6:00 AM
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 3:30 PM
CrossFit: 4:30 PM
5:30pm CrossFit
6:30pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (7/6)
Workout
Monday
Warm-up
1 ROUND CHIPPER STYLE
10/8 Cal Bike
10 Groiners
10 Sit-Ups
10 Cossack Squats
10/8 Cal Bike
8 KB Deadlift
8 Air Squats
8 Russian KB Swings
Strength
Back Squat (Heavy 1-Rep )
Back Squat
ON A 20:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Back Squat
Week 1 of 9, Testing. Remember Your Weight...we will use it in the coming weeks.
(Score is Weight)
Workout
Metcon (AMRAP - Reps)
EMOM x 12 MINUTES
MIN 1 - 15/12 Cal Bike
MIN 2 - 25 Sit-Ups
MIN 3 - Max Russian KB Swing (70/53)|(53/35)
(Score is Lowest Reps of Swings)
KG KB: (32/24)|(24/16)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 28, 2021
Male Clients
1
Lyle
Bowe
CrossFit: 3:30 PM
1 x 1 @ 425 lbs
2
Andy
Polmateer
CrossFit: 9:00 AM
1 x 1 @ 335 lbs
3
Jim
Boora
CrossFit: 6:00 AM
1 x 1 @ 325 lbs
3
Jimmy
Boora
CrossFit: 6:00 AM
1 x 1 @ 325 lbs
4
Alex
Barene
CrossFit: 9:00 AM
1 x 1 @ 315 lbs
5
Ryan
Farrer
CrossFit: 6:00 AM
1 x 1 @ 285 lbs
6
Mike
Machowek
CrossFit: 4:30 PM
1 x 1 @ 275 lbs
Female Clients
1
Lauren
Atwood
5:30pm CrossFit
1 x 1 @ 315 lbs
2
Eleanore
Machowek
CrossFit: 3:30 PM
1 x 1 @ 200 lbs
3
Demo
Sign In
CrossFit: 9:00 AM
1 x 1 @ 185 lbs
4
Megan
McLean
5:30pm CrossFit
1 x 1 @ 175 lbs
bum right knee still
5
Kimberly
Gherna
5:30pm CrossFit
1 x 1 @ 135 lbs
5
Liezel
Bowe
CrossFit: 3:30 PM
1 x 1 @ 135 lbs
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