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Components
Bent Over Row
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Thursday - CrossFit Pineville
Class
(All)
6:00 AM CrossFit
9:00 AM CrossFit
11:00 AM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
Yoga for Athletes
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
30 (14/16)
Workout
Thursday
Warm-up
15 mins
Weightlifting
20 mins
Bent Over Row (5x3)
Bent Over Row
*Take several minutes to warm up to starting weight
*Same weight across all sets
Metcon
Metcon (Time)
3 Rounds
30 KBS (Rx+ 2/1.25)(1.5/1)
30 Burpees
30 Cal Row
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Whiteboard:
Thursday, August 25, 2016
Male Clients
1
Travis
Stutts
6:00 PM CrossFit
5 x 3 @ 225 lbs
2
Kason
Davis
5:00 PM CrossFit
5 x 3 @ 185 lbs
2
Shawn
Mirabal
5:00 PM CrossFit
5 x 3 @ 185 lbs
3
Joey
White
6:00 PM CrossFit
5 x 3 @ 165 lbs
3
Travis
Bond
6:00 AM CrossFit
5 x 3 @ 165 lbs
4
James
Gutin
11:00 AM CrossFit
5 x 3 @ 155 lbs
4
Todd
McDaniel
6:00 AM CrossFit
5 x 3 @ 155 lbs
5
Jordan
Hudson
6:00 AM CrossFit
5 x 3 @ 145 lbs
6
Brett
Williams
6:00 PM CrossFit
5 x 3 @ 135 lbs
6
Charles
Warnick
5:00 PM CrossFit
5 x 3 @ 135 lbs
7
Mike
Hannon
6:00 PM CrossFit
5 x 3 @ 125 lbs
7
Samuel
Morgan
11:00 AM CrossFit
5 x 3 @ 125 lbs
7
Steve
Schuler
6:00 PM CrossFit
5 x 3 @ 125 lbs
8
Carlos
Jara
6:00 AM CrossFit
5 x 3 @ 115 lbs
Female Clients
1
Shannon
Davis
11:00 AM CrossFit
5 x 3 @ 100 lbs
2
Amanda
Klosterman
6:00 AM CrossFit
5 x 3 @ 95 lbs
2
Jackie
Cansler
5:00 PM CrossFit
5 x 3 @ 95 lbs
2
Michelle
Shuck
11:00 AM CrossFit
5 x 3 @ 95 lbs
Should be a gold star!!
3
Macaira
Herford
6:00 PM CrossFit
5 x 3 @ 90 lbs
4
Anna
Burdette
9:00 AM CrossFit
5 x 3 @ 85 lbs
4
Bree
Dimmick
5:00 PM CrossFit
5 x 3 @ 85 lbs
4
Courtney
Schuler
5:00 PM CrossFit
5 x 3 @ 85 lbs
5
Andrea
Mirabal
5:00 PM CrossFit
5 x 3 @ 75 lbs
5
Kelsey
Hight
5:00 PM CrossFit
5 x 3 @ 75 lbs
5
Page
Hannon
6:00 PM CrossFit
5 x 3 @ 75 lbs
6
Caitlin
Woodrow
5:00 PM CrossFit
5 x 3 @ 65 lbs
7
Charley
Williams
6:00 PM CrossFit
5 x 3 @ 60 lbs
Open hips more, get knees out of way!
8
Jasmine
Nivens
11:00 AM CrossFit
5 x 3 @ 55 lbs
9
Jenny
Rosas
6:00 AM CrossFit
5 x 3 @ 35 lbs
10
Molly
McDonald
11:00 AM CrossFit
3 x 3 @ 85 lbs
2 x 3 @ 75#
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