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Components
Pull-ups
Metcon
Metcon
Settings
Location
(All)
Fusion Training
Program
CrossFit
Date
Workout
"7/1/15" - Fusion Training
Class
(All)
6:15 AM
7:15 AM
8:15 AM
9:15 AM OPEN GYM
10:15 AM OPEN GYM
11:15 AM OPEN GYM
12:15 PM
1:30 PM OPEN GYM
2:30 PM OPEN GYM
3:30 PM
4:30 PM
5:30 PM
6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
31 (11/20)
Workout
"7/1/15"
OPTIONAL SKILL
3 ROUNDS FOR TIME
15 C2B
10 HSPU
"July 1, 2015"
10 hollow rocks (this translates to pullups...make these PERFECT)
250m row
10 BIG kipping swings (on bar or rings)
A: Pull-ups (work on pull up form for 7 mins )
Pull-ups
B: Metcon (No Measure)
EMOM FOR 10 MIN:
3-5 STRICT PULL UPS
**NO KIPPING, EVEN SCALED
**OPTIONS: STRICT, NEGATIVE, RING ROWS
C: Metcon (2 Rounds for time)
2 X 500M ROW
REST 5 MIN
D: Metcon (AMRAP - Rounds and Reps)
9 MIN AMRAP
750M ROW
10 MU
10 HSPU
L2: MU AND STRICT HSPU
RX: MU AND KIPPING HSPU
SCALED: PULL UPS AND PUSH UPS
Mobility
Lateral seam smash
Bonesaw calf smash
OPTIONAL CONDITIONING
400M SLED DRAG @ 70/50
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 01, 2015
Male Clients
1
Hunter
Waters
12:15 PM
10 x 6
2
Frankie
Morris
7:15 AM
1 x 5
2
Jed
DeZelle
5:30 PM
10 x 5
2
Ryan
Wingers
5:30 PM
10 x 5
3
Ryan
Brack
4:30 PM
10 x 4
4
Clifton
Walker
8:15 AM
10 x 3
4
James
Franklin
6:15 AM
10 x 3
4
Tommy
Callaway
3:30 PM
10 x 3
5
Roman
Joyce
6:30 PM
7 x 5
6
Michael
Moore
12:15 PM
10 x 3
negatives
7
John
Phelan
6:15 AM
10 x 2
negatives
Female Clients
1
Dianna
Floyd
8:15 AM
10 x 3
1
Janet
Lanier
12:15 PM
1 x 3
1
Jessica
Sexton
5:30 PM
10 x 3
switched grip between monkey and chin up
2
Penny
Hanson
6:30 PM
1 x 30
negatives
3
Savanna
Page
5:30 PM
1 x 11
practiced kipping
4
Alexis
Gonzalez
12:15 PM
10 x 5
ring rows
4
Brittney
Shuman
12:15 PM
1 x 5
4 sets negatives, rest ring row
4
Diandra
Nealy
12:15 PM
10 x 5
4
Donna
Wright
8:15 AM
10 x 5
4
Jacqueline
Archer
12:15 PM
1 x 5
worked on that kipping swing
5
Amanda
Bell
5:30 PM
1 x 4
6
Amanda
Smith
7:15 AM
10 x 3
5 negative 5 ring rows
6
Haley
McCoy
7:15 AM
1 x 3
negatives
6
Janetta
Alabi-Isama
12:15 PM
1 x 3
6
Private
6:15 AM
10 x 3
6
Megan
Arnold
12:15 PM
10 x 3
6
Raven
Stocking
3:30 PM
10 x 3
Did ring rows
6
Sandi
DeLoach
8:15 AM
7 x 3
3 reps of 5 ring rows
7
Lena
Hudson
5:30 PM
10 x 1
8
Amanda
Wheeler
5:30 PM
10 x 0
Negatives,holding for 9 seconds
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