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EMOM DAY

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Workout

08/25/2022

"The only person you are destined to become is the person you decide to be." Ralph Waldo Emerson Fate puts opportunity in front of us. Destiny is the result of what we choose to do with it. In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us. Don’t wait to be chosen… instead choose. Decisions = Destiny.

EMOM DAY (AMRAP - Reps)

EMOM Conditioning

On the Minute x 30 [6 Rounds]:
Minute 1: Ski Erg Calories
Minute 2: GHD Sit-ups
Minute 3: Bike Erg Calories
Minute 4: Wall Walks
Minute 5: Rest

- Goal on these EMOMs is to hold consistent numbers across all rounds.

-Score: Total reps for your 30 min of work.

Prep
20s Ski
4 GHDSU
20s Bike
2 Wall Walks

Modifications
SKI ERG
- Any Machine
- Shuttle Runs
- Burpees

GHDSU
- AbMat Sit-Ups
- Weighted Sit-Ups

BIKE ERG CALORIES
- Any Machine
- Shuttle Runs
- Burpees

WALL WALKS
- Scaled Wall Walks (Only Walk Feet Up Wall, Hands Stay Put)
- Inch Worm To Push-Up
- Hand-Release Push-Ups

*If workout is modified in any way or equipment is swapped out, your score is considered "scaled"

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, August 25, 2022

Male Clients

1

justin
pierce

3:30 PM CrossFit

313 Reps

2

Matthew
Emmons

7:15 AM CrossFit

302 Reps

3

Dario
Buechi

6:00 PM CrossFit

245 Reps

4

Matt
Versaggi

3:30 PM CrossFit

240 Reps

5

michael
doyle

6:00 PM CrossFit

402 Reps

parallel ghd, bar push ups

6

James
Kenney

7:15 AM CrossFit

386 Reps

push ups, leg raises

7

Joel
Quizon

9:30 AM CrossFit

305 Reps

ab mat, push ups

8

Jim
Anderson

3:30 PM CrossFit

245 Reps

9

Phillip
Vaccarella

6:00 AM CrossFit

225 Reps

rx, parallel ghd

10

Edgar
Cepuritis

4:45 PM CrossFit

222 Reps

bar push ups, parallel ghd

11

ed
roy

4:45 PM CrossFit

193 Reps

rx, parallel ghd

Female Clients

1

Katie
Seelhoff

3:30 PM CrossFit

296 Reps

2

Dina
Drennan

3:30 PM CrossFit

265 Reps

3

Nikki
Arnush

6:00 PM CrossFit

231 Reps

4

Charlotte
Vigeant

9:30 AM CrossFit

210 Reps

#10wb added to ghd

5

Carmen
Doyle

7:15 AM CrossFit

169 Reps

6

caroline
szuch

7:15 AM CrossFit

323 Reps

feet walk, bar pu, parallel ghd, ab mat

7

Sara
Kenney

7:15 AM CrossFit

308 Reps

Bar push ups, ab mat

8

Lauren
Connor

3:30 PM CrossFit

289 Reps

parallel ghd,

9

Shannon
Mahan

6:00 PM CrossFit

281 Reps

feet wall up, bar push ups, parallel ghd

10

jessie
schiavone

6:00 PM CrossFit

250 Reps

rx, ghd, parallel ghd, leg lifts

11

Amanda
Spungin

9:30 AM CrossFit

220 Reps

#10 ab mat, rx

11

Teri
Heines

6:00 PM CrossFit

220 Reps

RX, parallel ghd

12

Jacqueline
Golden

7:15 AM CrossFit

213 Reps

feet walk, parallel ghd, ab mat, push ups

13

Katherine
Kane

6:00 AM CrossFit

151 Reps

parallel ghd, leg raises, bar push ups, feet walk