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by 3's for 30
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
9/23/2021 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:45 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
29 (9/20)
Workout
9/23/2021
Well, since the coaches kept erasing the workouts I wanted to do today, you get a mix from my twisted thought process!
by 3's for 30 (AMRAP - Rounds and Reps)
30 min AMRAP of:
- 3 cal row
- 3 Ru KB swings 24/16
- 3 cal bike
- 3 rollouts (Rx); dragon flags (Rx+)
- 3 cal ski
- 3 ball air squats
then 6's, etc
- everything raises by 3 each rd (3, 6, 9, etc...)
- score is rds & reps (for ex. you finish the rd of 9's and are working on the 12's your score is 9 + the number of reps into the rd of 12).
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 23, 2021
Male Clients
1
Michael
Sevilla
4:45 PM CrossFit
18 + 53
2
Matthew
Emmons
7:15 AM CrossFit
18 + 93
3
Luke
Voss
6:00 PM CrossFit
18 + 59
4
Doug
Davis
12:15 PM CrossFit
18 + 42
5
scott
sabina
8:30 AM Crossfit
15 + 89
6
michael
doyle
6:00 AM CrossFit
15 + 87
7
John
Hays
9:30 AM CrossFit
15 + 54
7
Zach
Newland
12:15 PM CrossFit
15 + 54
8
Mark
Richardson
9:30 AM CrossFit
15 + 42
Female Clients
1
Charlotte
Vigeant
9:30 AM CrossFit
15 + 56
2
Sarah
Willoughby
12:15 PM CrossFit
18 + 32
3
Amanda
Spungin
9:30 AM CrossFit
15 + 95
4
Jordan
Dunbar
9:30 AM CrossFit
15 + 93
5
Kristi
White
8:30 AM Crossfit
15 + 72
6
Annie
Dougherty
3:30 PM CrossFit
15 + 51
7
Kathy
Griffiths
8:30 AM Crossfit
15 + 46
8
Teri
Heines
8:30 AM Crossfit
15 + 40
9
Allison
Marti
8:30 AM Crossfit
15 + 38
9
Ann
Archinal
6:00 AM CrossFit
15 + 38
10
Carmen
Doyle
6:00 AM CrossFit
15 + 16
11
Angie
O'Keefe
6:00 AM CrossFit
12 + 56
12
Christina
Griggs
4:45 PM CrossFit
18 + 18
Rx weights, modified
13
Kelly
Burns
7:15 AM CrossFit
15 + 69
14
Vicki
Spicer
7:15 AM CrossFit
15 + 60
15
Shannon
Mahan
9:30 AM CrossFit
15 + 54
16
Dana
Bossert
8:30 AM Crossfit
15 + 30
17
Ann-Marie
whittington
6:00 PM CrossFit
15 + 26
18
Ruthann
Christensen
12:15 PM CrossFit
15 + 9
19
Hallie
Ward
3:30 PM CrossFit
12 + 27
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