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Components
Metcon
Settings
Location
(All)
Midcoast Athletics
Program
Accessory Lifting
Boxing
CrossFit
Crossfit Endurance
Crossfit Masters
Kids Fitness
Midcoast Barbell
Skill Class
Date
Workout
7/17/2015 - Midcoast Athletics
Class
(All)
5:30 AM CrossFit
6:30 AM Crossfit
9:00 AM CrossFit
3:30 PM Crossfit
4:30 PM CrossFit
5:30 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):
19 (8/11)
Workout
7/17/2015
Arrival warm up (800)
(10 min)
800m run/ 1000 m row
Foam roll/PVC roll
Shoulder smash
Mobility:
Shoulder smash
4 way banded stretch
Plate circles (1 arm at a time hanging)
KB squat sway
Dynamic:
1 leg hop to stabilization alternate feet each hop (down and back twice)
Hold each hop for 2 seconds
Hamstring rollouts
Lunge complex
Walk out prayer squats
Metcon (No Measure)
Skill work:
Perform the following (not for time)
3 rounds, work on form
4 pistols (scale as needed)
8 push-ups (hand release)
10 walking lunges
Rest as needed between movements and or rounds.
2 round TABATA:
Wall sit
Plank
Bar hang
Scale as needed
Metcon (Time)
For time:
1 mile run
5 rounds :
2 ring dip (ring row/band assisted)(unassisted)
4 HSPU (box)(1 mat)(deficit)
6 pistols (box/assisted)(unassisted)
Post WOD stretching A
Pigeon stretch
Couch stretch
4way banded stretch
Shoulder smash
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 17, 2015
Male Clients
1
Chris
Cirilli
6:30 PM CrossFit
12:04
2
Chris
Santarsiero
5:30 AM CrossFit
16:00
9:48 mile
3
Tom
Killilea
3:30 PM Crossfit
12:31
Assisted pistols; 7:07 mile
4
Jeff
Schumacher
5:30 PM CrossFit
13:13
18" box, 2 mats
5
Russell
Faircloth
3:30 PM Crossfit
13:49
L1
6
Mike
Knowles
4:30 PM CrossFit
14:30
8:37 mile box dips, hrpu, banded pistols
7
Steve
Arathuzik
4:30 PM CrossFit
15:00
Banded pistols
8
Stephen
Norton
5:30 PM CrossFit
15:32
highly modified. airdyne instead of pistols 6 cal 2000 m row. mod...
Female Clients
1
Nicole
Tarantino
9:00 AM CrossFit
10:30
6:28 Mile!
2
Liz
Lynde
6:30 PM CrossFit
17:49
Double reps 4, 8, 12
3
Jessica
Lee
4:30 PM CrossFit
11:29
banded ring dips
4
Ariel
Steger
6:30 PM CrossFit
13:26
box dips hspu box pistol to box
5
Taylor
Lane
4:30 PM CrossFit
14:00
box in front ring dips 2 mat hspus
6
Jeanie
Kanaley
3:30 PM Crossfit
14:29
L1; unassisted pistols
7
Jessica
Funke
5:30 PM CrossFit
14:35
scaled
8
Private
3:30 PM Crossfit
14:55
9
Amy
Hinckley
9:00 AM CrossFit
15:21
blue band, 2 mats
10
Donna
Colquhoun
9:00 AM CrossFit
16:30
boxed pistols blue band ring dips.
11
Melissa
Rostkoski
5:30 AM CrossFit
17:51
L1
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