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Components
Yeti
Settings
Location
(All)
Turn2CrossFit
Program
CrossFit
Endurance Club
Teens/Juniors CrossFit
Date
Workout
Honoring our Heros‼️ - Turn2CrossFit
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
9:30 AM CrossFit
10:30 AM CrossFit
12:00 PM CrossFit Advanced
4:00 PM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
47 (17/30)
Workout
Honoring our Heros‼️
Warm-up
Run 300m
2 Rounds
10 - 10m Shuttle Runs (Forward/Backwards
8 - Kip Swings
6 - Spiderman w/Reach (3 ea side)
4 - Walk Outs to a Superman Stretch
Yeti (Time)
For time:
25 pull-ups
10 muscle-ups
1.5-mile run
10 muscle-ups
25 pull-ups
Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management's Great Basin Smokejumpers.
Urban embodied positivity, hard work, self improvement and fun.
He is survived by his wife, Rebecca; parents, Thomas and Pamela; sister, Sara Quaglia; nephew, Gavin Quaglia; and many other friends and family.
To learn more about Yeti
click here
Muscle Up progression =
3 Ring Rows + 3 Ring Dips
Here is a short video on the Wod n Done application. Try REALLY hard not to rip your hands.
https://youtu.be/-v3JjU71MJk
cool down
2 Min Couch Stretch ea Side
2 Min Pigeon Hold ea Side
2 Min Sphinx Hold
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 15, 2018
Male Clients
1
Brett
Wininger
8:30 AM CrossFit
16:19
2
Coach
Jose
12:00 PM CrossFit Advance...
20:10
3
Mike “Woot”
Wooten
12:00 PM CrossFit Advance...
20:18
4
Patrick
Elsasser
9:30 AM CrossFit
21:34
unbroken pull-ups to start
5
Coach
Adam-Bomb
9:30 AM CrossFit
23:31
6
Scott
Mann
12:00 PM CrossFit Advance...
23:55
7
Darrin "D"
Kent
12:00 PM CrossFit Advance...
24:59
8
Eric
Knudsen
9:30 AM CrossFit
25:05
9
Coach
Tony
12:00 PM CrossFit Advance...
26:26
10
Tyler
Wood
12:00 PM CrossFit Advance...
26:43
11
Mason
Radke
5:00 PM CrossFit
18:58
Ring thing for muscle ups
12
Rafael
Sanchez Vera
6:00 PM CrossFit
20:29
"Ring Thing" MU Progressions
13
Craig
Radke
5:00 PM CrossFit
26:53
jumping ring muscle ups
14
Jared “Cheeze”
Cheselske
9:30 AM CrossFit
27:49
4.5 mile bike
15
Brendan
Swan
5:00 AM CrossFit
28:57
MU progressions
16
Danny
Martinez
5:00 PM CrossFit
38:00
25 jumping pull-ups (2), ring pulls and ring dips (10x2) 1 mile r...
17
John
Harris
4:00 PM CrossFit
44:03
Mod MU
Female Clients
1
Ashley
Fiala
8:30 AM CrossFit
22:18
2
Jayme
Pilon
9:30 AM CrossFit
34:23
3
Jess
Duran
8:30 AM CrossFit
15:13
mod
4
Private
6:00 AM CrossFit
19:14
4
Selina
De Rose-Juarez
6:00 AM CrossFit
19:14
Scaled down to 25 blue-banded pull ups 10 ring + 10 bench 800-m j...
5
Shirley
Copeland
6:00 AM CrossFit
20:11
30 DB extensions 15# 30 Ring rows, 1600m row
6
Saki
Donadio
8:30 AM CrossFit
20:19
25 jumping pullups and dips, 1.5 mi row, 10 ring/10 dips
7
Jayme
Crist
5:00 AM CrossFit
24:00
muscle up mods
7
Jellian
Martinez
5:00 PM CrossFit
24:00
1 mile, banded ring dips, jumping pull up
8
Joslyn
Bustamante
5:00 PM CrossFit
24:36
1 mile
9
Sissy
Bojorquez
10:30 AM CrossFit
26:21
red band-3 ring rows/3 ringdips
10
Heather
Turski
10:30 AM CrossFit
26:32
red band-Ring Dip
11
Brooklyn
“Brookie” ...
9:30 AM CrossFit
26:54
red band on ring rows/dips
12
Bautista “B”
Spears
8:30 AM CrossFit
26:58
ring rows
12
Sheri
Koch
6:00 AM CrossFit
26:58
muscle up progressions and banded pull ups
13
Ayleah
Alejandre
5:00 AM CrossFit
27:21
MU progression Ring rows and banded dips
14
Shannyn
Bustamante
5:00 PM CrossFit
27:38
15
Victoria
Covarrubias
5:00 AM CrossFit
28:34
Row & Muscle up progressions with band
16
Gena
Elfelt
8:30 AM CrossFit
29:21
Ring rows and Ring dips
17
Renetta
Johnson
9:30 AM CrossFit
29:48
1 mile run 3 Ring dips/ 3 ring row Pull ups /w 2 purple bands
18
Alexis
Nieto-Andrews
6:00 PM CrossFit
30:15
1 mile pull ups- purple, black, hot pink band ring dips- green, p...
19
Drienna
Green
9:30 AM CrossFit
31:22
1 mi run; band p/ups; 3 ring dips + 3 ring rows = 1 M/up
20
Britnee
Fradd
5:00 PM CrossFit
31:34
ring rows/dip black band
21
Private
12:00 PM CrossFit Advance...
31:40
22
Sally
Gjeloshaj
10:30 AM CrossFit
32:50
MU pregressions, Black Band PU's 2nd set
23
Michelle
Kibby
4:00 PM CrossFit
33:00
MU prog--RING THING
24
Gabby
Vizcaino
4:00 PM CrossFit
34:29
25
Kerri
Evans
5:00 AM CrossFit
35:20
26
Jennifer
Le Fevre
4:00 PM CrossFit
40:48
19:12 1. 5M; banded p/ups and ring dips
27
Beth
Johnson
4:00 PM CrossFit
41:27
1.5 mile run Ring dips with band progression MU PU rx’d
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