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Components
Hotshots 19
Settings
Location
(All)
Crossfit North Cloud
Program
CCCC BBall
CCCC Softball
CCCC Wrestling
CF Lite
CrossFit
Engine Rx
N.C. Kids
Date
Workout
Labor Day: Hotshots 19 - Crossfit North Cloud
Class
(All)
Labor Day: Hotshots 19
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
18 (6/12)
Workout
Labor Day: Hotshots 19
Warm-up
1-2 Sets:
1:00 Cardio
5 Muscle Cleans (Empty Bar)
10 Deadlifts (Empty Bar)
10 Ring Rows
Optional Warmup
Crossover Symmetry Activation
Then...
Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Metcon
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
The WOD is "Hotshots 19", in honor of the 19 members of the Granite Mountain Hotshot Crew that were tragically lost to the Yarnell Hill Fire on June 30th, 2013.
Only The Brave movie is based on these events.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 05, 2022
Male Clients
1
Luke
Lister
Labor Day: Hotshots 19
25:48
W/ Brad
2
Michael
Loring
Labor Day: Hotshots 19
29:18
3
Grant
Garst
Labor Day: Hotshots 19
33:23
4
PJ
Kearn
Labor Day: Hotshots 19
42:48
slow & Steady
5
Allan
Jackson
Labor Day: Hotshots 19
25:52
w/ chuck!
5
Chuck
Lambertz
Labor Day: Hotshots 19
25:52
w/ al 135#/kipping pu
Female Clients
1
Leah
Loring
Labor Day: Hotshots 19
28:04
w/Jill Krier, Kacey shadow
2
Monteene
Carter
Labor Day: Hotshots 19
34:08
3
Private
Labor Day: Hotshots 19
24:05
3
Kayla
Garst
Labor Day: Hotshots 19
24:05
Yeah Jill Kearn!! kipping pu
4
Mallory
Robert
Labor Day: Hotshots 19
26:28
w jenny! split all in half. kipping first round then strict rest
5
Jill
Krier
Labor Day: Hotshots 19
28:04
w/ Leah, shadow Kacey, #75, rr
6
Gayle
Mahin
Labor Day: Hotshots 19
28:08
Modified - RX run and squats 19 1/2 weeks!
7
Amber
Lambertz
Labor Day: Hotshots 19
28:18
Yay Candace!!!
7
Candace
Lister
Labor Day: Hotshots 19
28:18
lots of mods
8
Kacey
Roe
Labor Day: Hotshots 19
28:21
shadow Jill Krier & Leah, 95#, kipping pullups
9
Jolene
Pfeil
Labor Day: Hotshots 19
29:44
w/ Megan! rx weight, rr, 200 m
9
Megan
Katt
Labor Day: Hotshots 19
29:44
split w/ Jolene!! rx all movements
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