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Components
Shoulder Press
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
CrossFit
CrossFit
Special Event Sign Up
Sports Recovery Room
Date
Workout
Friday - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
15 (3/12)
Workout
Friday
Warm-up
2 ROUNDS
25 Single Unders
10 Single DB Front Raises
10 Scap Push-ups
25 Single Unders
10 Single DB Strict Press
5-10 Push-ups
Into…
2 ROUNDS
20 Double Unders or 40 Single Unders
10 DBL DB Strict Press*
5 Burpees
*R2 complete 10 DBL DB Push Press.
Strength
Shoulder Press (1x3 @ 90%)
Shoulder Press
1x3 @ 70%*
1x3 @ 80%
1x3 @ 90%
*Based off of 90% of Heavy 1-Rep
Week 3 of 9
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
60 Double Unders
15 Strict Press (95/65)|(65/45)
90 Double Unders
30 Push Press
120 Double Unders
45 Push Jerks
(Score is Time)
BB KG: (42.5/30)|(30/20)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 16, 2021
Male Clients
1
Ryan
Farrer
CrossFit: 6:00 AM
1 x 3 @ 140 lbs
2
Bob
Barene
CrossFit: 4:30 PM
1 x 3 @ 135 lbs
2
Mike
Machowek
CrossFit: 4:30 PM
1 x 3 @ 135 lbs
Female Clients
1
Sadee
Jones
CrossFit: 9:00 AM
1 x 3 @ 110 lbs
85 100 110
2
Brenda
Cardenas
CrossFit: 9:00 AM
1 x 3 @ 85 lbs
1Rep #95
3
Isarai
Thieme
CrossFit: 3:30 PM
1 x 3 @ 80 lbs
3
Karla
Smith
CrossFit: 6:00 AM
1 x 3 @ 80 lbs
3
Lynn
Fischer
CrossFit: 6:00 AM
1 x 3 @ 80 lbs
3
Sarah
Lynch
CrossFit: 9:00 AM
1 x 3 @ 80 lbs
4
Jenna
Hensley
5:30pm CrossFit
1 x 3 @ 75 lbs
4
Private
5:30pm CrossFit
1 x 3 @ 75 lbs
4
Megan
McLean
5:30pm CrossFit
1 x 3 @ 75 lbs
5
Eleanore
Machowek
CrossFit: 12:00 PM
1 x 3 @ 70 lbs
6
Cristen
Rogers
CrossFit: 3:30 PM
1 x 3 @ 65 lbs
50, 55
7
Nicole
McEntyre
5:30pm CrossFit
1 x 1 @ 75 lbs
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