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Components
Running 1/2 Shaky Jake
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
7/15/2021 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:45 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
28 (9/19)
Workout
7/15/2021
“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” - Reba McEntire As we start our day, let’s think about these three. Wishbone - Nothing is too great, or out of reach. Faith and doubt are both self-fulling prophecies. Backbone - The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better. Funnybone - We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.
Running 1/2 Shaky Jake (Time)
- :30 sec plank hold
- 200m run/100m walk
- 50 floor wipers 135/95
- 100m run/50m walk
- 50 1/2 burpees
- 100m run/50m walk
- 50 V-ups
- 100m run/50m walk
- 50 Russian twists 16 kg/15 lbs (controlled no slamming off floor)
- 100m run/50m walk
- 50 abmat sit ups
- 100m run/50m walk
- 50 floor wipers
- 200m run/100m walk
- :30 sec plank
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 15, 2021
Male Clients
1
Cameron
Shepherd
8:30 AM Crossfit
18:09
2
Michael
Sevilla
7:15 AM CrossFit
20:25
3
Jeremy
Landrum
8:30 AM Crossfit
21:40
4
Luke
Voss
12:15 PM CrossFit
22:44
5
Jeffrey
Scheire
8:30 AM Crossfit
24:23
6
Duncan
Emmons
3:30 PM CrossFit
19:30
Rx everything except floor wipers
7
John
Hays
9:30 AM CrossFit
20:46
8
Brian
Roberts
12:15 PM CrossFit
21:16
9
Dan
Lincoln
6:00 AM CrossFit
25:42
Female Clients
1
Katie
Seelhoff
12:15 PM CrossFit
18:21
#105 wipers
2
Charlotte
Vigeant
9:30 AM CrossFit
19:10
3
Peri
Vogl
9:30 AM CrossFit
21:35
4
Angie
O'Keefe
6:00 AM CrossFit
24:16
5
Teri
Heines
7:15 AM CrossFit
25:22
6
Vicki
Spicer
7:15 AM CrossFit
8:38
7
kathy
long
7:15 AM CrossFit
21:20
8
Kathy
Griffiths
7:15 AM CrossFit
21:29
9
Allison
Marti
8:30 AM Crossfit
21:46
10
Allison
Fletcher
8:30 AM Crossfit
22:10
11
Sarah
Willoughby
7:15 AM CrossFit
23:50
12
Tina
Chen
7:15 AM CrossFit
24:15
30 reps
13
Carmen
Doyle
7:15 AM CrossFit
24:20
14
Susan
McDonald
6:00 AM CrossFit
24:42
15
Hallie
Ward
3:30 PM CrossFit
26:40
16
Sage
Schoenfeld
6:00 AM CrossFit
27:00
17
Katherine
Kane
6:00 AM CrossFit
27:40
18
Kelly
Burns
4:45 PM CrossFit
28:54
#65
19
Cheryl
Melino
4:45 PM CrossFit
30:31
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