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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Friday - CrossFit Pineville
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
9:00 AM CrossFit
11:00 AM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
25 (8/17)
Workout
Friday
Warm-up
10 mins
Metcon
Metcon (Weight)
16 min ALT EMOM
10 Burpees
10 KB Single Arm Thrusters (1.5/1) (5 each arm)
Metcon (Weight)
3 sets
8 Barbell Front Rack Lunges (Each leg)
Rest 1 minute
2 TGU (Each Arm)
Rest 1 minute
90 second Push-up Plank
Rest 1 minute
*add barbell and kb weights for score, record each in notes
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 09, 2016
Male Clients
1
Jason
Cansler
5:00 PM CrossFit
54.17 lbs
2
Robert
Herford
6:00 PM CrossFit
53 lbs
2
Todd
McDaniel
6:00 AM CrossFit
53 lbs
3
Brandon
Shuck
11:00 AM CrossFit
52.92 lbs
4
James
Gutin
5:00 PM CrossFit
44 lbs
4
Jose
Aguayo
6:00 AM CrossFit
44 lbs
4
Steve
Schuler
11:00 AM CrossFit
44 lbs
5
Carlos
Jara
6:00 AM CrossFit
26 lbs
Female Clients
1
Esther
Aguayo
6:00 AM CrossFit
35 lbs
1
Jackie
Cansler
5:00 PM CrossFit
35 lbs
1
Lana
Moeller
6:00 AM CrossFit
35 lbs
1
Michelle
Shuck
5:00 AM CrossFit
35 lbs
2
Carolina
Martinez
6:00 PM CrossFit
55 lbs
3
Anna
Burdette
11:00 AM CrossFit
26 lbs
did blue for 3 rounds. tech went to pot so switched
3
Courtney
Schuler
9:00 AM CrossFit
26 lbs
4
Bree
Dimmick
5:00 PM CrossFit
22 lbs
4
Caitlin
Woodrow
5:00 PM CrossFit
22 lbs
4
Jenny
Rosas
6:00 AM CrossFit
22 lbs
4
Macaira
Herford
6:00 PM CrossFit
22 lbs
4
Martha
Brown
6:00 AM CrossFit
22 lbs
green kb
5
Jasmine
Nivens
11:00 AM CrossFit
18 lbs
:(
5
Lauren
Consiglio
9:00 AM CrossFit
18 lbs
6
Jennifer
Rosa
9:00 AM CrossFit
13 lbs
6
Omayra
Rosa
9:00 AM CrossFit
13 lbs
7
Brooke
Hoopaugh
6:00 AM CrossFit
0 lbs
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