Show Workout in Full Screen
Auto Scroll Page
Components
Back Rack Lunge
Metcon
Settings
Location
(All)
TSCF/TVF/TSBB
Program
The Strip CrossFit
Date
Workout
CF9/19/22 - TSCF/TVF/TSBB
Class
(All)
CrossFit: 5:00 AM
CrossFit: 6:00 AM
CrossFit: 7:30 AM
CrossFit: 9:00 AM
Open Gym 10:00A-12:00P
CrossFit: 10:30 AM
CrossFit: 12:00 PM
CrossFit: 4:00 PM
CrossFit: 5:30 PM
CrossFit: 7:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
21 (8/13)
Workout
CF9/19/22
Full Week Programming
So....bc its my Bday week (I mean i could have taken the month...lol) I've programmed some of my favorite style workouts! Pretty much every day is a blend of strength with some cardio "buy-in" These are my favorite because typically you are able to lift very close to the same without the cardio but are longer sweat sesh-es or as Andrew likes to call them Pee Pants workouts because you're soaked! :)
Monday: Back Rack Lunges
Tuesday: Do it "For-0" Joe Bday WOD
Wednesday: Clean and Jerk
Thursday: Bench Press
Friday: Front Squat and Deadlift
Back Rack Lunge
4 Rounds of:
0-2min
12 Back Rack Lunges
2-4min
35/28 Cal Row
4-6min
6 Sets of Hanging Knee Raises (weight opt)
(1 Left/1Right/1 Center)
Metcon (AMRAP - Rounds and Reps)
8min AMRAP
6 DB Goblet Squats 75/50
12 Sit-ups (foot anchored)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 19, 2022
Male Clients
1
Jared
Barros
CrossFit: 9:00 AM
1 x 12 @ 245 lbs
2
Srinath
Maroju
CrossFit: 4:00 PM
1 x 12 @ 205 lbs
3
Vance
Smith
CrossFit: 5:00 AM
1 x 12 @ 185 lbs
4
Roussos
Koliakoudakis
CrossFit: 9:00 AM
1 x 12 @ 155 lbs
5
Jonathan
Munoz
CrossFit: 4:00 PM
1 x 12 @ 135 lbs
6
ROBERT
JARRETT
CrossFit: 5:30 PM
1 x 12 @ 95 lbs
7
Roy
Piazza
CrossFit: 12:00 PM
1 x 12 @ 85 lbs
8
Daniel
Watson
CrossFit: 5:00 AM
1 x 12 @ 80 lbs
Female Clients
1
Alexandria
H
CrossFit: 9:00 AM
1 x 12 @ 165 lbs
2
Monica
Robinson
CrossFit: 9:00 AM
1 x 12 @ 145 lbs
1x8 155
3
Devora
Langley
CrossFit: 9:00 AM
1 x 12 @ 115 lbs
4
Macey
Katsikas
CrossFit: 5:30 PM
1 x 12 @ 105 lbs
5
antonia
mcnamara
CrossFit: 9:00 AM
1 x 12 @ 95 lbs
5
Malaya
Santos
CrossFit: 12:00 PM
1 x 12 @ 95 lbs
6
Alicia
coro
CrossFit: 10:30 AM
1 x 12 @ 90 lbs
7
Mariela
Ramos
CrossFit: 6:00 AM
4 x 12 @ 85 lbs
8
Carissa
Piazza
CrossFit: 5:00 AM
1 x 12 @ 75 lbs
8
Victoria
Pupa
CrossFit: 9:00 AM
1 x 12 @ 75 lbs
9
Jo
Serra
CrossFit: 5:30 PM
1 x 12 @ 65 lbs
9
Yanira
Morales
Open Gym 10:00A-12:00P
1 x 12 @ 65 lbs
10
Meghan
Azevedo
CrossFit: 5:30 PM
1 x 12 @ 20 lbs
1 dumbbell
Loading...
Powered By Wodify