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Components
Metcon
Metcon
Metcon
Metcon
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
7/6/2017 - 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):
25 (7/18)
Workout
7/6/2017
In's
3x25 Oblique Twists
Yoga/Mobility
Chest Stretch on Rig
Warm-up
snatch and overhead squat warm up
2 rounds
- 5 Burpees
- 5 Snatch pulls
- 5 Power snatches
- 5 OH squats
- 5 Snatch balances
- 5 Squat snatch
WOD #1
Metcon (AMRAP - Rounds and Reps)
12 Minute EMOM
Even - 5 Squat Snatch, 95/75
Odd - 8 Burpees
RX+: 115/85
Last minute of each exercise is MAX EFFORT for extra reps. Go for the gold!
WOD #2
Metcon (AMRAP - Rounds and Reps)
10 Minute EMOM
12 (6 per leg) OH Lunges, 95/75
RX+: 115/85
Last minute is MAX EFFORT for extra reps. Take home all the gold medals!
Spec Ops Training
Mental note
Metcon (AMRAP - Reps)
10 Rounds
30 Sec Jump Rope Max Effort (Singles or Doubles)
30 Sec Rest
Metcon (AMRAP - Reps)
10 Minute EMOM
6 Burpees Box Jumps, 24/20
Last minute is Max Effort in the minute
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 06, 2017
Male Clients
1
Jordan
Brewer
5:20 PM CrossFit
12 + 26
45# DB
2
Brandon
Dues
5:20 PM CrossFit
12 + 18
95#. Better form.
3
Brett
Simmon
5:20 PM CrossFit
12 + 9
4
Jeremy
Springer
5:20 PM CrossFit
12 + 6
2 SqSn, 4 burpees
5
Cyrus
Medrano
5:20 PM CrossFit
12 + 4
6
Trey
Jackson
5:20 PM CrossFit
12 + 14
7
mark
noon
5:20 AM CrossFit
4 + 18
75#
Female Clients
1
Katie
Harris
5:20 PM CrossFit
12 + 20
35# DB
2
Private
Lift Sesh w/ Jared 3PM-4P...
12 + 13
3
Kim
Coffee
6:30 PM CrossFit
12 + 11
4
Tracy
Auber
6:30 AM CrossFit
12 + 20
55#
5
Heather
valenzuela
5:20 PM CrossFit
12 + 10
5
Lauren
Leet
6:30 PM CrossFit
12 + 10
55#
5
Leianna
Cooper
9:30 AM CrossFit
12 + 10
45#
6
Charlotte
Anderson
9:30 AM CrossFit
12 + 9
power snatches 55 lb.
7
Private
4:10PM CrossFit
12 + 7
8
Christina
Tovar
5:20 PM CrossFit
12 + 6
65#
9
Brianne
LeBlanc
9:30 AM CrossFit
12 + 5
70#, a few no rep sq.sn
10
Janet
James
5:20 AM CrossFit
12 + 2
45#
10
Katie
Jaquet
4:10PM CrossFit
12 + 2
55lb
11
Geralynn
Hughes
6:30 AM CrossFit
12 + 0
15lb bar
11
jennifer
wujciak
5:20 PM CrossFit
12 + 0
3 squat snatch 2 burpees 35 lbs
11
Shelby
Welbaum
6:30 PM CrossFit
12 + 0
45#
12
Stephanie
Alarcon
6:30 AM CrossFit
10 + 16
13
Judy
Spradlin
5:20 AM CrossFit
6 + 6
115# deadlift
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