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Components
Deadlift
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Wednesday - CrossFit Pineville
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
9:00 AM CrossFit
11:00 AM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
7:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
37 (20/17)
Workout
Wednesday
Warm-up
15 mins
Weightlifting
20 mins
Deadlift
E2MOM for 6 sets
Sets 1-3: 3x@80%
Sets 4-6: 2x@90%
*Take several mins to work up to 80%
Deadlift (3x3 @ 80%, 3x2 @ 90%)
Deadlift
Metcon
Metcon (Time)
5 Rounds
6 DB Deadlift (50/35)
6 DB Thrusters (50/35)
100' Bear Crawl
200' DB Farmers Carry
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 16, 2017
Male Clients
1
Robert
Herford
6:00 PM CrossFit
3 x 2 @ 475 lbs
3x3@420#
2
Spencer
Jones
6:00 PM CrossFit
3 x 2 @ 455 lbs
3
Brandon
Shuck
5:00 PM CrossFit
3 x 2 @ 430 lbs
3x3@385
4
Carlos
Jara
5:00 PM CrossFit
3 x 2 @ 405 lbs
5
Dan
Carley
5:00 AM CrossFit
3 x 2 @ 345 lbs
6
Garrett
Bastianelli
5:00 AM CrossFit
3 x 2 @ 330 lbs
7
Michael
Smith
5:00 PM CrossFit
3 x 2 @ 325 lbs
8
Jason
Cansler
6:00 PM CrossFit
3 x 2 @ 315 lbs
8
Jason
Fish
5:00 PM CrossFit
3 x 2 @ 315 lbs
9
Mark
Darvill
11:00 AM CrossFit
3 x 2 @ 305 lbs
9
Private
6:00 PM CrossFit
3 x 2 @ 305 lbs
10
Jose
Aguayo
5:00 PM CrossFit
3 x 2 @ 295 lbs
11
Hermanta
Koirala
6:00 PM CrossFit
3 x 2 @ 275 lbs
11
Todd
McDaniel
5:00 AM CrossFit
3 x 2 @ 275 lbs
12
Mike
Morelli
5:00 AM CrossFit
3 x 2 @ 265 lbs
13
Augusto
Benitez
5:00 PM CrossFit
3 x 2 @ 245 lbs
14
Brad
Brodzinski
5:00 AM CrossFit
3 x 2 @ 225 lbs
3x3@195 195 205
15
Mike
Noll
11:00 AM CrossFit
3 x 2 @ 215 lbs
16
Jake
Jerles
7:00 PM CrossFit
2 x 2 @ 405 lbs
365,385x3 425x2
16
Charles
Kennedy
9:00 AM CrossFit
1 x 2 @ 175 lbs
Female Clients
1
Alana
Gamundoy
5:00 AM CrossFit
3 x 2 @ 240 lbs
3x3 @ 225lbs
2
Jackie
Cansler
6:00 PM CrossFit
3 x 2 @ 215 lbs
85%
3
Michelle
Shuck
11:00 AM CrossFit
3 x 2 @ 210 lbs
3x3 @ 185
4
Seirra
Dawson
5:00 PM CrossFit
3 x 2 @ 200 lbs
5
Esther
Aguayo
5:00 PM CrossFit
3 x 2 @ 185 lbs
6
Jenny
Rosas
5:00 PM CrossFit
3 x 2 @ 175 lbs
6
Lisa
Hovis
6:00 PM CrossFit
3 x 2 @ 175 lbs
7
Courtney
Schuler
11:00 AM CrossFit
3 x 2 @ 170 lbs
8
Page
Hannon
6:00 AM CrossFit
3 x 2 @ 165 lbs
3x3@145
9
Caitlin
Woodrow
7:00 PM CrossFit
3 x 2 @ 160 lbs
10
Nikki
Kirsch
5:00 PM CrossFit
3 x 2 @ 150 lbs
11
Private
6:00 PM CrossFit
3 x 2 @ 145 lbs
11
Cara
Stutts
6:00 PM CrossFit
3 x 2 @ 145 lbs
12
Ivette
Morales
9:00 AM CrossFit
3 x 2 @ 140 lbs
13
Jennifer
Rosa
7:00 PM CrossFit
3 x 2 @ 125 lbs
14
Carmen
Leyton
5:00 AM CrossFit
3 x 2 @ 115 lbs
15
Omayra
Rosa
7:00 PM CrossFit
3 x 2 @ 60 lbs
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