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Components
Metcon
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
7:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
25 (17/8)
Workout
Thursday
Warm-up
15 mins
Dynamic Warm-up
Metcon
Metcon (AMRAP - Rounds and Reps)
15 minute AMRAP
40 DU
2 Strict Pull-ups + 5 kipping Pull-ups (no butterfly)
20 Barbell Box Step-ups (45#/35#) (20/16 box)
*1:2 DU/SU
*Sub to challenging ring rows & beat swings if you do not have strict/kipping
Rest 5 mins
Metcon (AMRAP - Rounds and Reps)
15 minute AMRAP
250m row
20 Push-ups
30 Abmat Situps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 03, 2015
Male Clients
1
Cory
McCleaf
6:00 PM CrossFit
6 + 57
2
Tom
Whatton
7:00 PM CrossFit
6 + 53
3
Jason
Cansler
9:00 AM CrossFit
6 + 47
All but bjs
4
James
Gutin
7:00 PM CrossFit
6 + 42
5
John
Tysinger
6:00 AM CrossFit
6 + 10
6
Travis
Stutts
6:00 PM CrossFit
5 + 40
su
7
Rek
Soh
9:00 AM CrossFit
4 + 60
8
Josh
Acuff
6:00 AM CrossFit
4 + 52
9
Nick
Buerger
6:00 PM CrossFit
4 + 47
10
Private
6:00 AM CrossFit
6 + 0
11
Chad
Harrell
6:00 AM CrossFit
5 + 87
12
Young
Kim
7:00 PM CrossFit
5 + 47
su
13
John
Westbrook
7:00 PM CrossFit
5 + 10
14
Justin
Schweizer
6:00 PM CrossFit
4 + 30
15
Aldo
Silva
7:00 PM CrossFit
4 + 0
16
Alex
Letham
6:00 AM CrossFit
3 + 18
80SU+7 ring + 10 steps for last
17
Michael
Eannone
7:00 PM CrossFit
3 + 0
Female Clients
1
Gina
Schweizer
6:00 PM CrossFit
6 + 42
hbsu: mod pus
2
Jackie
Cansler
5:00 PM CrossFit
5 + 52
rx everything but 2 red bands for strict
3
Mallory
Fiery
9:00 AM CrossFit
5 + 50
banded p/u; SU
4
Janel
Monroe
6:00 AM CrossFit
5 + 20
2rb
5
Cara
Stutts
6:00 PM CrossFit
5 + 0
5
Ploy
Kewalin
7:00 PM CrossFit
5 + 0
5
Molly
McDonald
7:00 PM CrossFit
5 + 0
SU, rx all pull-ups, 35# on 14" box
6
Kelsey
McManus
6:00 PM CrossFit
4 + 55
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