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Jenny
Settings
Location
(All)
Albany CrossFit
Program
CrossFit
Date
Workout
Monday 072720 - Albany CrossFit
Class
(All)
HOME WOD (Log Scores Only)
OUTDOOR (8:30 AM)
ZOOM ONLINE (8:30 AM)
OUTDOOR (5:30 PM)
ZOOM ONLINE (5:30 PM)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (13/10)
Workout
Monday 072720
CrossFit
[WARM-UP]
Do each exercise for :20.
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
[WEIGHT WARM-UP]
5 Good Mornings
5 Back Squats
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
5 Push Press
* Do reps Goblet style if you have (1) free weight (hold both ends).
[PRACTICE]:
1 Round:
10 Overhead Squats
10 Back Squats
200m Run
🎖 HERO WOD
U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device.
Jenny (AMRAP - Rounds)
20 Min. AMRAP:
20 Overhead Squats (45# Bar)
20 Back Squats (45# Bar)
400m Run
[SCALING]
WEIGHT: Choose a weight that allows squats to be done in 2 sets if not unbroken.
BARBELL: Reduce weight as needed, use a PVC Pipe or Broomstick.
DB/KB: Split the reps /SIDE if you have 1 weight, use 2 weights if you have them.
BACK SQUATS: Goblet Squats, Double DB/KB Front Squats, Air Squats.
OVERHEAD SQUATS: 1- or 2-Arm Overhead Lunges, Front Rack Lunges.
RUN: 200m Run, 2 Min. Jog in home, 400m Row, 1,000m Bike.
After Party
3 Sets:
10 Push Up to Reverse Inchworm
20 Straight Leg Sit-Ups
60 Flutter Kicks
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 27, 2020
Male Clients
1
Andrew
McCarthy
OUTDOOR (5:30 PM)
6 Rounds
1
Mike
McCulloch
OUTDOOR (8:30 AM)
6 Rounds
+20 OHS
2
Chris
Deso
OUTDOOR (5:30 PM)
5 Rounds
2
Josh
Heller
OUTDOOR (5:30 PM)
5 Rounds
5+18
3
DongMing
(Donnie) Lin
HOME WOD (Log Scores Only...
4 Rounds
+20OH 45lb DB
3
Jason
Kirby
OUTDOOR (5:30 PM)
4 Rounds
+4
3
Louis
Vidal
OUTDOOR (5:30 PM)
4 Rounds
+33reps w/20lb vest
4
David
Kunzelman
OUTDOOR (8:30 AM)
3 Rounds
+40, +200m
4
Private
OUTDOOR (5:30 PM)
3 Rounds
5
Chris
Williams
HOME WOD (Log Scores Only...
4 Rounds
4+20+20+200
5
Ed
Walsh
HOME WOD (Log Scores Only...
4 Rounds
+13 reps PVC pipe OHS 2x30lb dumbell BS 7:25afterparty
5
Private
HOME WOD (Log Scores Only...
4 Rounds
6
James
McDermott
OUTDOOR (5:30 PM)
3 Rounds
45# Bar. 1,000m Bike. +1 OHS at the end. Bike sucked, of course, ...
Female Clients
1
Emily
McCarthy🏃🏻♀️
OUTDOOR (5:30 PM)
5 Rounds
+40
2
Christina
Pierotti
OUTDOOR (8:30 AM)
4 Rounds
4+15; 50#
3
Lili
Paperman
HOME WOD (Log Scores Only...
6 Rounds
20 reverse lunges with 15# DB, 20 front squats with 15# DB, 400 m...
4
Jennifer
Paperman
HOME WOD (Log Scores Only...
4 Rounds
One 15#: reverse lunge, front squat 400m
4
Kayla
Adamowski
OUTDOOR (5:30 PM)
4 Rounds
+33
4
Megan
Seyboth
OUTDOOR (5:30 PM)
4 Rounds
#35 bb, alternated 400m row and 200m run. Finished 4 rounds 31 re...
4
Melyssa
Sweet
OUTDOOR (8:30 AM)
4 Rounds
+28 #35
4
Renée
Mihail
OUTDOOR (5:30 PM)
4 Rounds
+27 45lb barbell Switched to front squats middle of round 3
4
Victoria
Inzerillo
HOME WOD (Log Scores Only...
4 Rounds
11# on smart bar for overhead squats 22# on smart bar for back sq...
5
Joanna
Toman
OUTDOOR (5:30 PM)
3 Rounds
15# Bar. 1,000m Bike. + 20 OHS + 13 Back Squat.
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