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Components
Bella Complex
Nasty Girls
Settings
Location
(All)
CrossFit VU
Program
CrossFit
Date
Workout
Monday - CrossFit VU
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM 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):
41 (21/20)
Workout
Monday
Warm-up
3/3 worlds greatest
3/3 cossack squats
3 inch worms w/ push up
3 cat/cow
5 goodmorning
5/5 elbow punch
5 push press
5 front squat
5 RDL
Review complex
Strength
Bella Complex (1 x 1 )
1 Clean + 1 S2O + 1 Front Squat + 1 S2O
Build to a heavy complex
20 min
Metcon
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
14 min cap
RX+
155/105
Scaled
Pull Up/C2B/RR + Push Up
Less weight
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 25, 2022
Male Clients
1
Maury
Goldstein
6:30 PM CrossFit
1 x 1 @ 255 lbs
2
Jason
henry
8:30 AM CrossFit
1 x 1 @ 245 lbs
3
Alex
Jackson
4:30 PM CrossFit
1 x 1 @ 225 lbs
x2
3
Dustin
Allen
4:30 PM CrossFit
1 x 1 @ 225 lbs
3
James
Zadrozny
4:30 PM CrossFit
1 x 1 @ 225 lbs
4
EJ
Walter
6:30 PM CrossFit
1 x 1 @ 205 lbs
bunk bich monday
5
Joe
Wojnarwsky
5:30 PM CrossFit
1 x 1 @ 195 lbs
6
Hunter
Kiker
5:00 AM CrossFit
1 x 1 @ 185 lbs
6
Khris
Carter
5:00 AM CrossFit
1 x 1 @ 185 lbs
7
Eli
Brewton
4:30 PM CrossFit
1 x 1 @ 175 lbs
8
Mauricio
Masili
5:00 AM CrossFit
1 x 1 @ 165 lbs
8
Michael
Otte
5:30 PM CrossFit
1 x 1 @ 165 lbs
9
Adam
Cabrera
8:30 AM CrossFit
1 x 1 @ 155 lbs
Failed 185
9
Ryan
Stephens
5:30 PM CrossFit
1 x 1 @ 155 lbs
10
Jake
Martocci
6:30 PM CrossFit
1 x 1 @ 135 lbs
11
John
Veasey
6:30 PM CrossFit
1 x 1 @ 125 lbs
12
Ionatan
Soule
4:30 PM CrossFit
1 x 1 @ 115 lbs
Need to work on my S2O. Especially, pop-up and feet.
12
Jacob
Kent
4:30 PM CrossFit
1 x 1 @ 115 lbs
12
James
Hutcheson
4:30 PM CrossFit
1 x 1 @ 115 lbs
12
Robert
Harris
6:30 PM CrossFit
1 x 1 @ 115 lbs
13
Elijah
Williams
6:30 PM CrossFit
1 x 1 @ 105 lbs
Female Clients
1
Shayna
Rogers
5:30 PM CrossFit
1 x 1 @ 150 lbs
2
Tiara
(Tee) Kuts ...
5:30 PM CrossFit
1 x 1 @ 140 lbs
3
Katie
Brookes
4:30 PM CrossFit
1 x 1 @ 135 lbs
3
Sam
Quale
5:00 AM CrossFit
1 x 1 @ 135 lbs
4
Ashley
Horst
8:30 AM CrossFit
1 x 1 @ 115 lbs
Failed 125
4
Lacy
McKinley
6:30 PM CrossFit
1 x 1 @ 115 lbs
4
Lanieeee
Bell
6:00 AM CrossFit
1 x 1 @ 115 lbs
5
Amanda
Wilson
8:30 AM CrossFit
1 x 1 @ 110 lbs
5
Carmen
Thompson
5:30 PM CrossFit
1 x 1 @ 110 lbs
5
Leigh
Green
8:30 AM CrossFit
1 x 1 @ 110 lbs
5
Tiffany
Waits
8:30 AM CrossFit
1 x 1 @ 110 lbs
6
Emily
Werner
4:30 PM CrossFit
1 x 1 @ 105 lbs
7
Amy
McDaniel
4:30 PM CrossFit
1 x 1 @ 95 lbs
7
Jennifer
Wiltshire
5:00 AM CrossFit
1 x 1 @ 95 lbs
8
Heather
Williams
6:30 PM CrossFit
1 x 1 @ 90 lbs
8
Margarita
Ayala
5:30 PM CrossFit
1 x 1 @ 90 lbs
9
Codi
Ready
8:30 AM CrossFit
1 x 1 @ 85 lbs
Hurt back
9
Sarah
Gadilhe
5:30 PM CrossFit
1 x 1 @ 85 lbs
10
Bell
Masili
5:00 AM CrossFit
1 x 1 @ 75 lbs
10
Morgan
Fuller
5:30 PM CrossFit
1 x 1 @ 75 lbs
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