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Components
Dorian
Settings
Location
(All)
CrossFit Blaze
Program
Date
Workout
Happy Labor Day - CrossFit Blaze
Class
(All)
6:00 am CrossFit
7:00 am CrossFit
9:00 am CrossFit
11:30 am CrossFit
4:30 pm CrossFit
5:30 pm CrossFit
6:30 pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (8/3)
Workout
Happy Labor Day
Warm-up
Warmup Deadlift Day
250m Run
:30s Per side Hamstring Stretch
(
https://youtu.be/WeJm_UB9dfU
)
10 Cossack Squats
10 Inchworms w/ Pushup
10 Single Leg toe touch (Airplanes)
30 Banded Goodmornings
10 Single Leg DL's w/ empty bar
WOD
Dorian (Time)
For time in teams of 2 (solo do 1/2 reps):
800 meter Farmer Carry (pick loads)
100 Lunges (total steps)
100 Sit-ups
100 One Arm Snatches (same as farmer carry or pick)
800 meter Bumper Carry (45/25)
Rx+
800 meter Farmer Carry (pick loads)
100 Lunges (total steps)
800 meter Bumper Carry (45/25)
100 Sit-ups
800 meter Run
100 One Arm Snatches (same as farmer carry or pick)
Finisher
Fin- Agile 8 (No Measure)
Foam Roll:
1. Lats/ Under Arm Pits
2. IT Bands
3. Piriformis (Glutes)
4. Adductors to Groin
4. Quads
5. Quad stretch kneeling sitting tall
6. 10 x V-sit Rollovers
7. 10 x Groiners each side
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 02, 2019
Male Clients
1
Matthew
Engelhardt
9:00 am CrossFit
29:06
2
Matthew
Morales
9:00 am CrossFit
34:55
2
Michael
Yon
9:00 am CrossFit
34:55
Spilt the wod w Matt. 44/fc - 30lbs / 35lbs + 400 run at end
3
David
Hegg
9:00 am CrossFit
36:38
4
Mauricio
Lezcano
9:00 am CrossFit
57:47
Solo w/20# vest - 40# db
5
Parker
Stephen
9:00 am CrossFit
22:45
5
Pete
Moran
9:00 am CrossFit
22:45
6
RaShawn
Taylor
9:00 am CrossFit
27:10
solo
Female Clients
1
Justine
Long
9:00 am CrossFit
29:06
2
Jessica
Hegg
9:00 am CrossFit
36:38
3
Abigail
Wilson
9:00 am CrossFit
19:30
solo, weighted vest
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