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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Armed
Program
Armed Build and Motor
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
Wednesday - 08/24/22 - CrossFit Armed
Class
(All)
CrossFit: 6:00 AM
CrossFit: 7:00 AM
CrossFit: 8:00 AM
CrossFit: 9:00 AM
CrossFit: 5:15 PM
CrossFit: 6:15 PM
CrossFit: 7:15 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (4/10)
Workout
Wednesday - 08/24/22
Power
WOD Prep Intervals
Metcon (3 Rounds for weight)
EVERY 3:00 x 3 SETS
30sec Double Unders or Single Unders
1 Clean + 5 Front Squats*
3-5 Toes to Bar or Knees to Chest
*Build up to a Moderate weight that is Heavier than what you plan on using for today's workout.
Metcon
Metcon (Time)
3 ROUNDS FOR TIME
100 Double Unders
50 Wall Balls (20/14)|(14/10)
25 Toes to Bar
10 Front Squats (155/105)|(135/95)|(115/75)
(30:00 Cap)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 24, 2022
Male Clients
1
Shmuel
Hazan
CrossFit: 6:15 PM
315 Total lbs
2
Pedro
Garcia
CrossFit: 5:15 PM
345 Total lbs
3
Jerry
Quintana
CrossFit: 5:15 PM
325 Total lbs
4
Rudolf
Kohn
CrossFit: 9:00 AM
205 Total lbs
Female Clients
1
karen
castillo
CrossFit: 5:15 PM
315 Total lbs
2
Carrie
May
CrossFit: 5:15 PM
285 Total lbs
3
Michelle
HALL
CrossFit: 6:00 AM
255 Total lbs
3
Natalie
Carro
CrossFit: 5:15 PM
255 Total lbs
4
Ashley
Anderson
CrossFit: 5:15 PM
275 Total lbs
5
Chandra
Pena
CrossFit: 9:00 AM
245 Total lbs
6
Beatriz
Brandt
CrossFit: 9:00 AM
215 Total lbs
6
Wendy
Valladares
CrossFit: 5:15 PM
215 Total lbs
7
susan
paredes
CrossFit: 7:15 PM
205 Total lbs
8
Mushky
goldberg
CrossFit: 9:00 AM
175 Total lbs
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