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Components
Shoulder Press
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Friday 6/29 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
8:15 AM CrossFit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
28 (15/13)
Workout
Friday 6/29
Roll & Stretch
5 minutes personal warm up
Warm-up
300m run/row
50 wall ball partner/wall sit ups
sampson stretch
pass throughs
good mornings
Weightlifting
" 3- way delts" DB raises (front, side, back)
4 x 10
Shoulder Press (3 x 10)
Shoulder Press
If your shoulders are hurt either use light weight or do another movement (like deadlifdts)
Challenge
2 minute plank hold (any plank)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 29, 2018
Male Clients
1
John
O'Keefe
12:15 PM CrossFit
1 x 10 @ 135 lbs
2
David
Spungin
12:15 PM CrossFit
1 x 10 @ 105 lbs
3
Alex
Kersis
4:30 PM CrossFit
1 x 10 @ 95 lbs
3
Benjamin
Head
3:30 PM CrossFit
1 x 10 @ 95 lbs
3
Brian
Murphy
6:00 AM CrossFit
1 x 10 @ 95 lbs
3
Jay
Griggs
8:15 AM CrossFit
1 x 10 @ 95 lbs
3
Mark
Barnhart
12:15 PM CrossFit
1 x 10 @ 95 lbs
4
Ian
Whittington
12:15 PM CrossFit
1 x 10 @ 85 lbs
4
Kevin
Lacjak
12:15 PM CrossFit
1 x 10 @ 85 lbs
4
Private
6:00 AM CrossFit
1 x 10 @ 85 lbs
5
ed
roy
5:30 PM CrossFit
1 x 10 @ 75 lbs
6
George
(Ben) Gonzales
12:15 PM CrossFit
1 x 10 @ 65 lbs
6
John
Williamson
5:30 PM CrossFit
1 x 10 @ 65 lbs
6
Keith
Davis
6:00 AM CrossFit
1 x 10 @ 65 lbs
7
Dan
Lincoln
6:00 AM CrossFit
1 x 10 @ 45 lbs
Female Clients
1
Amanda
Spungin
9:30 AM CrossFit
1 x 10 @ 75 lbs
1
Lia
Christians
8:15 AM CrossFit
1 x 10 @ 75 lbs
2
Angie
O'Keefe
9:30 AM CrossFit
1 x 10 @ 65 lbs
2
Holly
Oglesby
8:15 AM CrossFit
1 x 10 @ 65 lbs
2
Jessica
Norris
5:30 PM CrossFit
1 x 10 @ 65 lbs
3
Annie
Dougherty
3:30 PM CrossFit
1 x 10 @ 55 lbs
3
Sarah
Guillaudeu
6:00 AM CrossFit
1 x 10 @ 55 lbs
3
Susan
McDonald
6:00 AM CrossFit
1 x 10 @ 55 lbs
4
Johana
Matuskova
6:00 AM CrossFit
1 x 10 @ 45 lbs
4
Kristin
Head
3:30 PM CrossFit
1 x 10 @ 45 lbs
5
Teri
Heines
5:30 PM CrossFit
1 x 10 @ 35 lbs
6
Amy
Overby
3:30 PM CrossFit
1 x 10 @ 20 lbs
7
Dana
Bossert
8:15 AM CrossFit
1 x 10 @ 15 lbs
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