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Components
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
CrossFit
CrossFit
Special Event Sign Up
Sports Recovery Room
Date
Workout
Wednesday - CROSSFIT GRAYS HARBOR
Class
(All)
CrossFit: 6:00 AM
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 3:30 PM
CrossFit: 4:30 PM
5:30pm CrossFit
6:30pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (7/4)
Workout
Wednesday
Warm-up
3 ROUNDS
10 Chin-Up Grip Scap Pull-Ups
8/8 DB Swings
6 Medball Front Squats
6 Medball Push Press
Skill
Metcon (No Measure)
4 SETS ON A 12:00 RUNNING CLOCK
5-7 Strict Knees to Chest
:30 L-Hang or Tuck-Hang on Bar
(No Measure)
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 MINUTES
10 Alt. DB Hang Split Snatch (50/35)|(35/20)*
15 Knees to Elbow
20 Wall Balls
*Arms alternate each rep, athlete can choose which leg to split.
(Score is Rounds + Reps)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 15, 2020
Male Clients
1
Jim
Boora
CrossFit: 6:00 AM
4 + 26
2
Ryan
Farrer
CrossFit: 6:00 AM
4 + 10
3
Bob
Barene
CrossFit: 4:30 PM
4 + 5
4
Mike
Machowek
CrossFit: 3:30 PM
5 + 26
#40
5
Andy
Polmateer
CrossFit: 9:00 AM
5 + 10
35#
6
Kevin
Sparks
5:30pm CrossFit
3 + 36
Knee ups, 20#
7
Jason
Degroot
5:30pm CrossFit
3 + 6
#25 DB.
Female Clients
1
Isarai
Thieme
6:30pm CrossFit
5 + 23
2
Jenna
Hensley
6:30pm CrossFit
5 + 9
25#db Mostly knee ups
3
Megan
McLean
5:30pm CrossFit
5 + 0
15# snatch, Ab mat sit ups, 10# wall balls
4
Private
CrossFit: 4:30 PM
4 + 35
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