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Components
13 Hero's of Kabul
Back Squat
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Location
(All)
CrossFit Templum
Program
Bod Squad
CrossFit
Hybrid 24/7 Access
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Remote Coaching/Programming
Special Events
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Date
Workout
Monday - CrossFit Templum
Class
(All)
8:00 am CrossFit
9:00 am CrossFit
10:00 am CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
26 (13/13)
Workout
Monday
Warm-up
4 ROUNDS:
10 Alt. Spiderman
8 Bootstrapper Squats*
6 KB Deadlifts*
4 Kip Swings*
*Rounds 3 & 4
8 Jump Squats
6 Russian KB Swings
4 Pull-ups
Warm-Up
13 Hero's of Kabul (Time)
13 Rounds of:
8 Pull-ups
26 Air Squats
21 Kettlebell Swings 53/35#
RX+ *With Vest 20/14#*
Warm-Up
FOR RECOVERY
5:00 Foam Roll Lats + Glutes +
Quads
(No Measure)
Work Your Weakness (Strength;Skill;Stamina)
Back Squat (4x10)
Back Squat
4x10 @ 60% 1RM
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 06, 2021
Male Clients
1
Private
8:00 am CrossFit
50:59
2
David
Guerra
9:00 am CrossFit
1:13:33
FINISHED!!!!!!
3
Eric
Wrona
10:00 am CrossFit
45:07
4
Marc
Jones
8:00 am CrossFit
49:17
5
Hitesh
Patel
8:00 am CrossFit
54:07
6
Joseph
Pina
9:00 am CrossFit
1:01:40
7
Matt
Haile
10:00 am CrossFit
38:00
10 rounds. RX. Shoulder and lower back still sore/achy. Neck and ...
8
Noel
Janacek
8:00 am CrossFit
40:25
Black and blue band, 35# KB
9
Daniel
Russell
9:00 am CrossFit
45:00
8 rounds rx
10
Kourtland
Hite
10:00 am CrossFit
47:10
11
Mark
Brooks
10:00 am CrossFit
51:09
35#; PU
12
Antonio
Perez
9:00 am CrossFit
53:21
Kb 44#
13
John
Curl
8:00 am CrossFit
1:00:00
8 rounds / 5 with vest. Stopped after 45 minutes.
Female Clients
1
Stephanie
Carenza
8:00 am CrossFit
41:42
2
Luz
Retana
9:00 am CrossFit
54:54
3
Sandra
Ortega
9:00 am CrossFit
59:43
4
Gina
Flores
9:00 am CrossFit
1:02:49
5
Kristie
Brooks
10:00 am CrossFit
1:05:05
6
Natalee
Peak
9:00 am CrossFit
39:42
35#. 3 rds banded pull ups. Switched to sit ups(shoulder)
7
Shivani
Patel
8:00 am CrossFit
40:15
35 # kb but told by my MG my arms didn't go all the way up
8
Carliz
Moore
9:00 am CrossFit
40:30
rx weight.... 35!!...thanks to Shivani! jumping pulll ups
9
Mace
Davis
10:00 am CrossFit
43:12
Finished 9 rounds
10
Private
9:00 am CrossFit
43:33
11
Judy
Russell
9:00 am CrossFit
46:08
kipping pu, 26# kb
12
Luz
Perez
9:00 am CrossFit
48:06
Jumping PU
13
Shannon
Poulston
10:00 am CrossFit
1:05:00
35#, Jumping PUs from Floor
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