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Components
Metcon
Settings
Location
(All)
TSCF/TVF/TSBB
Program
The Strip CrossFit
Date
Workout
Do it "Four-0" Joe :) - 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):
9 (6/3)
Workout
Do it "Four-0" Joe :)
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
Metcon (10 Rounds for time)
Every 4min for 10 Rounds
30 Double Unders (max 45sec)
20 American Swings 53/35
10 Burpees
*rest 30sec
5 Strict Chin Ups (weight opt)
Goal here is consistency and working roughly the same time as you get to hopefully rest.
If you are wanting to score this. It’s the time you complete the 30-20-10. Chin-ups are extra work :)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 20, 2022
Male Clients
1
Jared
Barros
CrossFit: 9:00 AM
12:20
2
Jacob
Bitran
CrossFit: 4:00 PM
15:44
3
Nathan
Zimnik
CrossFit: 9:00 AM
21:25
10 lb chinups
4
BENJAMIN
LARVIE
CrossFit: 10:30 AM
16:19
5
Roussos
Koliakoudakis
Open Gym 10:00A-12:00P
18:44
60 SU each round
6
Jonathan
Munoz
CrossFit: 4:00 PM
23:33
Db 44 lbs SU Green band SP
Female Clients
1
Mariela
Ramos
CrossFit: 6:00 AM
23:34
2
Devora
Langley
CrossFit: 10:30 AM
23:57
2 RX in a row.
3
antonia
mcnamara
CrossFit: 9:00 AM
31:00
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