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Components
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Tuesday - CrossFit Pineville
Class
(All)
6:00 AM CrossFit
9:00 AM CrossFit
11:00 AM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
7:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
33 (20/13)
Workout
Tuesday
Warm-up
10 mins
Gymnastics
15 mins
Core Conditioning
ALT EMOM for 12 min
Tuck-sits x10-20
Elbow to Push-up Plank x10-20
Rest 2 min
Elbow Plank x 2 min
*Hold plank for as long as you can with a 2 min max
Metcon
Metcon (4 Rounds for time)
4 sets for time:
20 Cal Row
20 Burpees to a 45# plate
*Go as hard as possible for all sets
*Rest 3 min b/t sets
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 25, 2017
Male Clients
1
Jake
Jerles
7:00 PM CrossFit
5:30
2
Gary
Blount
11:00 AM CrossFit
6:43
3
Brandon
Shuck
6:00 AM CrossFit
6:53
4
Robert
Herford
6:00 PM CrossFit
7:11
5
Todd
McDaniel
11:00 AM CrossFit
7:15
6
Jose
Aguayo
11:00 AM CrossFit
7:37
7
Jason
Cansler
6:00 PM CrossFit
7:47
8
Garrett
Bastianelli
5:00 PM CrossFit
7:58
9
Brad
Brodzinski
6:00 AM CrossFit
8:37
10
Carlos
Jara
5:00 PM CrossFit
9:16
11
Francisco
Arias
5:00 PM CrossFit
9:43
11
Kason
Davis
11:00 AM CrossFit
9:43
12
Augusto
Benitez
6:00 PM CrossFit
9:52
13
Young
Kim
5:00 PM CrossFit
9:56
14
Courtney
Leffall
7:00 PM CrossFit
10:10
15
Mark
Darvill
6:00 AM CrossFit
10:57
16
Gary
Sunstrom
9:00 AM CrossFit
11:11
17
Rikki
Bower
6:00 AM CrossFit
12:55
18
Mike
Morelli
6:00 AM CrossFit
12:56
uuggghhhh....
19
Private
6:00 PM CrossFit
11:30
Female Clients
1
Jackie
Cansler
6:00 PM CrossFit
9:28
10 damper. last two rounds the fastest
2
Amy
Bullock
5:00 PM CrossFit
9:49
10 damper - about 29 pulls
3
Rachel
Hedrick
7:00 PM CrossFit
9:52
4
Michelle
Shuck
11:00 AM CrossFit
10:36
5
Page
Hannon
6:00 PM CrossFit
11:10
6
Kelsey
Hight
5:00 PM CrossFit
11:49
7
Stacey
Livingston
6:00 AM CrossFit
12:36
6:30 Rise
8
Ivette
Morales
11:00 AM CrossFit
13:05
9
Alana
Gamundoy
5:00 PM CrossFit
13:25
10
Jenny
Rosas
5:00 PM CrossFit
13:45
11
Jennifer
Rosa
9:00 AM CrossFit
15:01
12
Meredith
Noll
9:00 AM CrossFit
16:06
13
Rachel
Klahr
6:00 PM CrossFit
9:34
15 cal row 10 burpees each round
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