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Chest & Tri's CrossFi ...
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
9/12/2020 WOD - CrossFit Evergreen
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):
15 (7/8)
Workout
9/12/2020 WOD
The next 3-6 weeks will be repeats of the last three "old school" style workouts. Use the repetition to challenge yourself or to improve your efforts.
Chest & Tri's CrossFit style (AMRAP - Rounds and Reps)
30 minute AMRAP of:
- 10/15 calories Echo bike
- bench press Rx 10 reps, Rx+ 15 reps UNBROKEN!
- dumbbell flyes UNBROKEN!
- 10/15 calories ski erg
- db tricep kick back (both arms) Rx 10 reps, Rx+ 15 reps UNBROKEN!
- db 2 hand overhead tricep extension UNBROKEN!
- any ab movement
Recommended weights: Women: #55 and #15 db flyes, #20 kick backs, Men: #95 and #25 db flyes, #40 kickbacks record weight in comments
Put unbroken sets in score box and extra sets in comments - work the whole 30 minutes!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, September 12, 2020
Male Clients
1
Bryant
Robert
10:00 AM CrossFit
4 + 15
2
Thomas
Walker
8:00 AM CrossFit
4 + 5
3
scott
sabina
9:00 AM CrossFit
3 + 60
4
Keith
Davis
8:00 AM CrossFit
3 + 19
5
Jim
Anderson
10:00 AM CrossFit
5 + 60
6
Patrick
Moore
10:00 AM CrossFit
4 + 60
7
Brandon
McCarthy
8:00 AM CrossFit
4 + 38
#85 bench, #20 fly, #15/25 tri’s
Female Clients
1
Annie
Dougherty
10:00 AM CrossFit
4 + 15
2
Karin
Thomsen
9:00 AM CrossFit
3 + 90
3
Kathy
Griffiths
8:00 AM CrossFit
3 + 45
4
Claudine
Phillips
8:00 AM CrossFit
3 + 15
5
Whitney
Maibach
8:00 AM CrossFit
4 + 20
6
Brooke
Bemis
9:00 AM CrossFit
4 + 0
6
Sage
Schoenfeld
9:00 AM CrossFit
4 + 0
7
Ann-Marie
whittington
10:00 AM CrossFit
3 + 50
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