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Components
Pullup yourself together
Metcon
Settings
Location
(All)
CrossFit Levo - Location
Program
At Home
WOD
Date
Workout
Wednesday - CrossFit Levo - Location
Class
(All)
5:00AM CrossFit
6:00AM CrossFit
8:00AM CrossFit
12:00PM Open gym
4:00PM Open gym
5:00PM CrossFit
6:00PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
25 (16/9)
Workout
Wednesday
Warm-up
Flutter away (No Measure)
Tabata
Flutter kicks
6" Holds
*Alternate movements
Gymnastics
Metcon (No Measure)
3X
10 Deficit lunges(5/5)
10 Dead bugs
10 Alive bugs
10 Kipping swings or 5 L-sit pullups
Pullup yourself together (AMRAP - Reps)
1 Pullup(Rx+ with vest) every 10 seconds for 10 minutes
Metcon
Metcon (Time)
800m Run
-Then-
21-15-9
Wall ball 30/20
K2E
-Then-
800m Run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 05, 2018
Male Clients
1
Anthony
Hodges
5:00PM CrossFit
60 Reps
1
Dusty
Schmidt
12:00PM Open gym
60 Reps
1
Jared
Van Anne
12:00PM Open gym
60 Reps
14#... kinda did them all, but not really all the way
2
Christopher
Sanosi
5:00AM CrossFit
62 Reps
3
Adam
Burkholder
6:00PM CrossFit
60 Reps
3
Alex
Hsu
6:00PM CrossFit
60 Reps
3
jacob
popek
8:00AM CrossFit
60 Reps
3
Stephen
LeBouef
6:00PM CrossFit
60 Reps
20 with vest
3
William
Douglas
12:00PM Open gym
60 Reps
4
Mehdi
Ben-Ayed
5:00AM CrossFit
62 Reps
5
Jamie
Jones
12:00PM Open gym
60 Reps
first 5 min strict.... last 5 min strict/kip
5
Mark
Mayfield
6:00AM CrossFit
60 Reps
5
Shane
Spearman
5:00PM CrossFit
60 Reps
strict
6
Andrew
Komoroski
6:00AM CrossFit
45 Reps
7
Patrick
Barfield
5:00PM CrossFit
30 Reps
8
Shiv
Rajan
6:00PM CrossFit
10 Reps
Female Clients
1
Antoinette
Williams
12:00PM Open gym
60 Reps
1
Kristina
Stapleton
12:00PM Open gym
60 Reps
2
Becky
Weinstein
6:00AM CrossFit
62 Reps
Skinny Blue x2
2
Joanna
Beatrice
5:00AM CrossFit
62 Reps
blue band
3
Lauren
Muehling
5:00AM CrossFit
60 Reps
i don't even know. all the mods
3
Lindsey
Neyland
6:00PM CrossFit
60 Reps
30 skinny blue strict/30 kipping
3
Stephanie
Pineda
5:00PM CrossFit
60 Reps
rr
4
Annalise
Kraus
5:00PM CrossFit
40 Reps
EMOM style
5
Allison
Sutter
8:00AM CrossFit
20 Reps
Green band, ring rows on the rest
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