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Components
Front Squat
Push Press
Metcon
Settings
Location
(All)
RVC
Program
CrossFit
Date
Workout
Monday - RVC
Class
(All)
CrossFit: 5:00 AM
CrossFit: 6:00 AM
Open Gym
CrossFit: 12:00 PM
CrossFit: 4:30 PM
CrossFit: 5:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
20 (9/11)
Workout
Monday
Strength
A: Front Squat (3 Sets of 1 Across above 90%)
B: Push Press (Heavy Double )
Metcon
C: Metcon (Time)
Rx =
4 rounds for time
25/20 calorie row
15 dumbbell thrusters (35s/25s)
45 double-unders
9 ring pushups or 3/2 ring muscle ups
Rx+ =
4 rounds for time
25/20 calorie row
15 dumbbell thrusters (50s/35s)
90 double-unders
5/4 ring muscle ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 13, 2021
Male Clients
1
Private
CrossFit: 6:00 AM
3 x 1 @ 280 lbs
2
Andy
Kaestle
CrossFit: 5:00 AM
3 x 1 @ 255 lbs
2
Derek
Odom
Open Gym
3 x 1 @ 255 lbs
2
Private
CrossFit: 5:00 AM
3 x 1 @ 255 lbs
3
Adam
Cole
Open Gym
3 x 1 @ 240 lbs
4
John
Mullen
CrossFit: 5:00 AM
3 x 1 @ 235 lbs
5
Jonathan
Zinman
Open Gym
3 x 1 @ 202 lbs
6
yasser
elhariry
CrossFit: 5:00 AM
3 x 1 @ 155 lbs
7
BJ
Marsh
CrossFit: 5:00 AM
1 x 1 @ 225 lbs
😐
Female Clients
1
Paris
McAdam
CrossFit: 4:30 PM
3 x 1 @ 225 lbs
2
Alaina
Savage
Open Gym
3 x 1 @ 195 lbs
3
Anna
McKay
CrossFit: 6:00 AM
3 x 1 @ 185 lbs
4
Myah
Pease
CrossFit: 5:00 AM
3 x 1 @ 160 lbs
4
Nicole
Laudano
CrossFit: 5:00 AM
3 x 1 @ 160 lbs
5
Taryn
Hubert
Open Gym
3 x 1 @ 145 lbs
6
Megan
Landgraf
CrossFit: 5:30 PM
3 x 1 @ 135 lbs
7
Melanie
Sinclair
CrossFit: 4:30 PM
3 x 1 @ 113 lbs
8
Tracey
Evans
CrossFit: 12:00 PM
3 x 1 @ 103 lbs
9
Victoria
Tuzet
CrossFit: 5:30 PM
3 x 1 @ 90 lbs
10
Rachel
Toland
Open Gym
1 x 1 @ 155 lbs
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