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Components
Metcon
Deadlift
Settings
Location
(All)
RVC
Program
CrossFit
Date
Workout
Friday - RVC
Class
(All)
CrossFit: 5:00 AM
CrossFit: 6:00 AM
Open Gym
CrossFit: 12:00 PM
CrossFit: 4:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
21 (10/11)
Workout
Friday
Metcon
A: Metcon (Time)
Rx =
3 rounds of:
20 dumbbell lunges (50s/35s)
5 wall walks
Rest 3 minutes
3 rounds of:
20 dumbell lunges (50s/35s)
32' handstand walk
Scale number of reps and movements as needed.
Strength
B: Deadlift (2 Sets of 10 Reps Across 70-75%)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 24, 2021
Male Clients
1
Hunter
Brayton
Open Gym
9:56
2
Kegan
Sullivan
CrossFit: 5:00 AM
10:14
3
Ricky
Flaig
CrossFit: 5:00 AM
10:21
4
Private
CrossFit: 6:00 AM
19:47
5
Adam
Cole
CrossFit: 12:00 PM
14:20
Did stuff on the wall round 2
6
yasser
elhariry
CrossFit: 5:00 AM
15:51
35s + wall walks
7
Private
CrossFit: 5:00 AM
17:00
8
Private
Open Gym
18:08
9
Andy
Kaestle
CrossFit: 5:00 AM
18:21
Wall walks, wall walks
10
John
Mullen
Open Gym
21:00
A couple no reps
Female Clients
1
Alaina
Savage
CrossFit: 5:00 AM
9:00
2
Nicole
Laudano
CrossFit: 5:00 AM
14:10
4:16 Part 1 / 6:54 Part 2
3
Heather
Lynaugh
CrossFit: 12:00 PM
17:06
5:24 first part
4
Irma
Vlasac
CrossFit: 6:00 AM
13:00
Around this time i think
5
Jennifer
Schiffman
CrossFit: 12:00 PM
15:04
6
Taylor
Turner
CrossFit: 6:00 AM
15:34
16 shoulder taps pt 2
7
KRYSTAL
SEWELL
CrossFit: 6:00 AM
15:51
3-4 ww not today slippery wall of death, 26# kbs, bear crawl
8
Rachel
Toland
Open Gym
17:01
35#, bear crawl shoulder taps 2nd set
9
Julie
Lamarche
CrossFit: 5:00 AM
17:10
25#; attempt at handstand walk
10
Paris
McAdam
CrossFit: 12:00 PM
19:45
Bear crawl/awful
11
Krista
Patronick
CrossFit: 6:00 AM
0:00
🥴🥴
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