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Components
Metcon
"All Shook Up"
Metcon
Settings
Location
(All)
Turn2CrossFit
Program
CrossFit
Endurance Club
Teens/Juniors CrossFit
Date
Workout
Thursday - Turn2CrossFit
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
10:00 AM CrossFit
12:00 PM CrossFit
3:00 PM CrossFit
4:15 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Open Sign in Class (This is NOT an attended class)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
39 (16/23)
Workout
Thursday
500m row cash in
2 rounds of:
10 burpee to plate/plate to OH 25/15
10 plate russian twists (R/L=1)
500m row cash out
Metcon (Checkmark)
3 Rounds (1 minute stations):
-Cal Row
-Sandbag/DBall Bear Hug Hold
-Alt V-Ups
-Double KB Front Rack Lunge
-Rest
"All Shook Up" (AMRAP - Reps)
6 Minute AMRAP:
1000m Row
Max burpees over the rower in the remaining time.
This is a 6 minute max effort test. Push yourself to that uncomfortable place and hold on!
Score=total burpees over the rower
Accessory Work
Metcon (Weight)
3 rounds
10/side weighted Cossack squats
https://youtu.be/dPp7La7rEFM
10/side pistols
(Scale single leg squat off box)
https://youtu.be/EeoLOqmPNNI
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 14, 2022
Male Clients
Brendan
Swan
4:15 PM CrossFit
100lb sand, 35lb KB
Chris
Fiala
4:15 PM CrossFit
150lb SB; 35lb KB
Chris “Fly
Eagles Fly ...
4:15 PM CrossFit
25 lb lunge; 100 lb bag
Coach
AJ
5:30 PM CrossFit
Coach
Charles
Open Sign in Class (This ...
Coach
Crafty
4:15 PM CrossFit
100lbs
Coach
Tony
10:00 AM CrossFit
check
Diego
Murillo
5:30 PM CrossFit
Dillon
Ryan
12:00 PM CrossFit
Dylan
Brown
3:00 PM CrossFit
Edward
Bennett
5:30 PM CrossFit
100# sandbag, 35# kb’s
Edward
Waits
5:00 AM CrossFit
Jonah
Cashion
3:00 PM CrossFit
26# KB 90# D-Ball
Steve
Ryan
12:00 PM CrossFit
100lb bag
Tim
Petrovich
10:00 AM CrossFit
Zachary
Grierson
5:30 PM CrossFit
Female Clients
Angelina
Zuniga
8:30 AM CrossFit
70 lbs
Ann
Kent
12:00 PM CrossFit
26# KBs, 45# D-ball
Bernie
Sarsoza
5:00 AM CrossFit
Beth
Johnson
5:30 PM CrossFit
Brittany
McLemore
10:00 AM CrossFit
Chloe
Evans
5:30 PM CrossFit
Coach
Annie
3:00 PM CrossFit
Coach
Genna
10:00 AM CrossFit
Coach
Jaime
6:00 AM CrossFit
75#, 26's
Coach
Kaitlin
5:00 AM CrossFit
Coach
Vangie
5:00 AM CrossFit
Heather
Heitz
4:15 PM CrossFit
Jaclyn
Murray
8:30 AM CrossFit
45# dball, 15# dbells
Kelsey
Kobzeff
8:30 AM CrossFit
26 lb kb
Kerri
Evans
4:15 PM CrossFit
100#
Kimberly
Torres
6:00 AM CrossFit
26#KB 75#S.B
Lori
Sloan
3:00 PM CrossFit
18# KB, 70# DB
Marysa
Clift
10:00 AM CrossFit
Renetta
Johnson
8:30 AM CrossFit
Skylar
Cashion
3:00 PM CrossFit
60lb Med ball; 25lb KB Lunges.
Sue “ Q”
Cashion
3:00 PM CrossFit
20# D-Ball, 5# DB, 315m row
Vanessa
Turner
8:30 AM CrossFit
45lb ball 18lb kettle 🔔
Zoe
Fiala
4:15 PM CrossFit
100lb SB; 18lb KB
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