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Components
Alien vs Pressator
Gluteator
Bent Over Row
Reverse DB FLyes
Ring Rows
DB Bicep Curls
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
Pun Day Fun Day - Crossfit Epically Awesome
Class
(All)
5:20 AM CrossFit
6:30 AM CrossFit
Open Gym 7:30AM-9:30AM
9:30 AM CrossFit
Lift Sesh w/ Jared 3PM-4PM
4:10PM CrossFit
5:20 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):
27 (9/18)
Workout
Pun Day Fun Day
In's
For Andrea...You're welcome
Jog 3/4 mile
Yoga/Mobility
QUAD SMASH!!!
Warm-up
6 min Press warm up
6 minutes of
-5 Burpees
-10 banded face pull aparts
-5 strict press with Band
-5 push press with Band
-5 push jerks with Band
WOD
Alien vs Pressator (Time)
20-15-10-5
Scaled:
Push Press, any weight
Assisted Dips
Push ups from knees
RX:
Push Press, 115/85
Ring Dips
Push-ups
RX+:
Push Press, 115/85
Ring Dips (1 Muscle Up to start dips)
Push-ups w/ feet on a 45lb plate
WOD #2
Gluteator (Time)
4 Rounds for time:
10 Right Arm KB Swings, 53/35
10 Left Arm KB Swings, 53/35
Run to Racetrack and back
RX+:
KB Swings, 62/44
Run w/ Kettlebell
Spec Ops Training
Mental note
Suns out, Guns out
Bent Over Row (3x10)
Bent Over Row
Reverse DB FLyes (3x15)
Bend over to parallel w/ flat back or support one knee and hand on a bench for stability. Let arm hang straight towards the ground, drive arm straight out away from the body raising the hand as high as possible under control, lower the weight back down.
Ring Rows (3xME)
Ring Rows
DB Bicep Curls (3x10)
self explanatory.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 30, 2017
Male Clients
1
Grant
McHaney
Lift Sesh w/ Jared 3PM-4P...
9:02
2
David
Moon
Open Gym 7:30AM-9:30AM
15:00
2 more PU :(
2
Jordan
Brewer
Open Gym 7:30AM-9:30AM
15:00
Thru 5 push press. Not getting anymore MU's
3
Jeremy
Springer
5:20 PM CrossFit
10:18
4
Peter
Kober
5:20 PM CrossFit
15:14
5
Sonny
Ruff
Lift Sesh w/ Jared 3PM-4P...
9:30
75 lbs pp box dips knee pu
6
corey
sadler
6:30 PM CrossFit
11:05
75
7
Matt
Osborn
6:30 PM CrossFit
11:46
75lb assisted dips...reg push ups
8
Gary the Snail
(Sean Gresham)
Lift Sesh w/ Jared 3PM-4P...
11:56
115#, box dips, RX+ pushups
Female Clients
1
Kim
Coffee
9:30 AM CrossFit
18:04
2
Tracy
Auber
6:30 AM CrossFit
7:34
reg pushups 65# push press box dips
3
Katie
Jaquet
6:30 AM CrossFit
8:03
55lb pp; box assisted dips; regular push ups on toes
4
Andrea
Sierra
6:30 AM CrossFit
8:23
50lb/scaled
5
Stephanie
Alarcon
6:30 AM CrossFit
8:57
35#
6
Geralynn
Hughes
6:30 AM CrossFit
9:06
35lbs PP and scaled
7
Destinee
Medrano
4:10PM CrossFit
9:42
65#
8
Heather
Powell
Lift Sesh w/ Jared 3PM-4P...
9:57
45#
9
Steph
Karins
5:20 AM CrossFit
10:03
65#, box dips, toe PU
10
Brianne
LeBlanc
9:30 AM CrossFit
10:19
55#, box dips, pu's
11
Private
4:10PM CrossFit
10:23
12
Leianna
Cooper
9:30 AM CrossFit
10:31
45#
13
Janet
James
5:20 AM CrossFit
11:13
45# (heavier), box dips, knee pushups -
14
Lauren
Leet
5:20 AM CrossFit
12:54
65# PP box assisted dips push ups
15
Kaitlyn
Vogel
9:30 AM CrossFit
13:07
hurt back seated push press with 10lb db box dips ring row push u...
16
Private
5:20 PM CrossFit
13:15
17
Private
4:10PM CrossFit
14:22
18
Cathy
Holmes
6:30 PM CrossFit
14:48
55#, box dips, knee pushups
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