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Components
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Monday - 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
7:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
29 (12/17)
Workout
Monday
Warm-up
10 mins
Dynamic Warm-up
Gymnastics
25 mins
5 sets (NTF)
5 Strict Pull-ups
5-10 4-count Push-ups
15 Squat Jumps
Rest 1:00
*4 count push-ups: Pause 1/2 way down,
at the bottom, 1/2 way up and at the top
*No sagging hips on push-ups, modify as needed
Metcon
Metcon (Time)
4 rounds
400m run
6 TGU (1.5/1)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 21, 2015
Male Clients
1
Cory
McCleaf
6:00 PM CrossFit
12:22
2
Kenneth
Lindemann
9:00 AM CrossFit
12:35
3
John
Tysinger
6:00 AM CrossFit
13:53
TGU for time = no bueno for me
4
Justin
Schweizer
6:00 PM CrossFit
15:36
Half
5
Sam
Bowman
5:00 PM CrossFit
15:45
1 pood, brandon your crazy for assigning 1.5...
6
Alan
Rosero
5:00 PM CrossFit
16:36
red kb
7
James
Gutin
7:00 PM CrossFit
16:45
purple
8
Joey
White
5:00 PM CrossFit
16:47
22lbs
9
Travis
Stutts
6:00 PM CrossFit
17:16
10
Gary
Sunstrom
6:00 AM CrossFit
17:49
11
JR
Nunn
5:00 AM CrossFit
17:57
blue kb
12
Young
Kim
7:00 PM CrossFit
18:28
blue,red
Female Clients
1
Samantha
Thompson
5:00 PM CrossFit
15:10
2
Stephanie
Tysinger
9:00 AM CrossFit
15:38
22#
3
Laura
Kasubowski
6:00 PM CrossFit
15:43
13lb kb
4
Suzanne
Smith
5:00 PM CrossFit
16:08
green kb
5
Jen
MacCarthy
6:00 AM CrossFit
16:20
1@22, 3@18#
6
Holli
Christ
6:00 AM CrossFit
16:27
7
Shelly
Jones
11:00 AM CrossFit
16:56
6kg
8
Rachel
Klahr
6:00 PM CrossFit
17:05
200m run
9
Cara
Stutts
6:00 PM CrossFit
17:25
half TGU
10
Corey
Knight
7:00 PM CrossFit
17:29
1/2 tgu/no weight
11
Jennifer
Rosa
9:00 AM CrossFit
17:39
12
Laura
Yakamna
6:00 PM CrossFit
18:04
bike not run- back hurting
13
Brittany
Dirmann
11:00 AM CrossFit
18:21
6 kg kb
14
Summer
Nunn
5:00 AM CrossFit
18:38
green kb
15
Molly
McDonald
7:00 PM CrossFit
18:46
red KB
16
Gina
Schweizer
6:00 PM CrossFit
18:52
Pink kb
17
Omayra
Rosa
9:00 AM CrossFit
18:56
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