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Components
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
CrossFit
CrossFit
Special Event Sign Up
Sports Recovery Room
Date
Workout
Monday - CROSSFIT GRAYS HARBOR
Class
(All)
CrossFit: 6:00 AM
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 3:30 PM
CrossFit: 4:30 PM
5:30pm CrossFit
6:30pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
16 (4/12)
Workout
Monday
Warm-up
AMRAP x 10 MINUTES
100m Run
10 Box Step Overs
10 Scap Pull-Ups
8 DB Deadlift
8 Tuck-Ups
Workout
Metcon (Time)
FOR TIME
20 Toes to Bar
800m Run
20 Toes to Bar
40 DB Box Step-Overs (50/35)|(35/20)|(24/20)
20 Toes to Bar
800m Run
20 Toes to Bar
(Score is Time)
KG DB: (22.5/15)|(15/10)
Cool Down
FOR RECOVERY
2:00 Plantar Smash
3:00 Foam Roll Lats
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, August 16, 2021
Male Clients
1
Alex
Barene
CrossFit: 9:00 AM
18:07
2
Luke
Niemi
CrossFit: 3:30 PM
15:45
35lbs
3
Kevin
Sparks
5:30pm CrossFit
21:32
35#, 20” knee ups
4
Lyle
Bowe
CrossFit: 3:30 PM
22:51
35#
Female Clients
1
Isarai
Thieme
CrossFit: 4:30 PM
16:42
2
Brenda
Cardenas
CrossFit: 9:00 AM
18:29
That sucked.
3
Sadee
Jones
CrossFit: 9:00 AM
23:41
4
Sarah
Lynch
CrossFit: 12:00 PM
26:44
5
Tamara
Lyn
CrossFit: 12:00 PM
15:37
Sit ups
6
Maddy
Machowek
CrossFit: 3:30 PM
16:30
25#db
7
Megan
McLean
5:30pm CrossFit
18:27
knee ups, 20# step overs, run - knee felt good
8
Liezel
Bowe
CrossFit: 3:30 PM
18:31
9
Becky
Elder
CrossFit: 4:30 PM
18:40
10
Private
6:30pm CrossFit
19:26
11
Eleanore
Machowek
CrossFit: 9:00 AM
19:47
12
Private
CrossFit: 3:30 PM
23:25
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