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Components
Front Rack Lunge
Metcon
Settings
Location
(All)
CrossFit Levo - Location
Program
At Home
WOD
Date
Workout
Friday - CrossFit Levo - Location
Class
(All)
5:00AM CrossFit
6:00AM CrossFit
8:00AM CrossFit
12:00PM Open gym
4:00PM Open gym
5:00PM CrossFit
6:00PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
27 (18/9)
Workout
Friday
Warm-up
Flutter away (No Measure)
Tabata
Flutter kicks
6" Holds
*Alternate movements
Gymnastics
Metcon (No Measure)
3X
10 Deficit lunges(5/5)
5 Strict T2B
10 Glute ham raises
10 Air planes(5/5)
Weightlifting
Front Rack Lunge (5X6)
Front Rack Lunge
Metcon
Metcon (AMRAP - Reps)
2 Rounds for reps:
2 Minutes to complete:
200m Run
AMRAP Reverse lunges
-Rest 2 minutes-
2 Minutes to complete:
200m Run
AMRAP Air squats
-Rest 2 minutes-
2 Minutes to complete:
200m Run
AMRAP Ab mat situps
-Rest 2 minutes-
Rx+ Wall balls/ GHDSU
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 28, 2018
Male Clients
1
Anthony
Hodges
5:00AM CrossFit
1 x 6 @ 245 lbs
2
Eric
williams
4:00PM Open gym
1 x 6 @ 225 lbs
3
Jared
Van Anne
12:00PM Open gym
1 x 6 @ 215 lbs
4
Adam
Burkholder
6:00PM CrossFit
1 x 6 @ 205 lbs
4
Dusty
Schmidt
8:00AM CrossFit
1 x 6 @ 205 lbs
4
Eric
Priaulx
8:00AM CrossFit
1 x 6 @ 205 lbs
4
Stephen
LeBouef
6:00PM CrossFit
1 x 6 @ 205 lbs
4
Will
Douglas
8:00AM CrossFit
1 x 6 @ 205 lbs
5
mohammed
alghofaily
5:00PM CrossFit
1 x 6 @ 165 lbs
6
Brian
Justusson
6:00PM CrossFit
1 x 6 @ 160 lbs
7
Mark
Mayfield
12:00PM Open gym
1 x 6 @ 135 lbs
7
Sam
Steffen
6:00AM CrossFit
1 x 6 @ 135 lbs
8
Andrew
Komoroski
6:00AM CrossFit
1 x 6 @ 115 lbs
8
jacob
popek
8:00AM CrossFit
1 x 6 @ 115 lbs
9
Jim
Welch
4:00PM Open gym
3 x 6 @ 95 lbs
9
Mark
Devaughn
5:00AM CrossFit
1 x 6 @ 95 lbs
10
Patrick
Barfield
4:00PM Open gym
5 x 6 @ 45 lbs
11
Nate
Ward
5:00PM CrossFit
5 x 6 @ 35 lbs
Female Clients
1
Lindsey
Neyland
6:00PM CrossFit
1 x 6 @ 145 lbs
2
Stacy
Swiney
4:00PM Open gym
1 x 6 @ 130 lbs
3
Nicki
Bergmann
12:00PM Open gym
1 x 6 @ 115 lbs
4
Allison
Justusson
6:00PM CrossFit
1 x 6 @ 110 lbs
5
Allison
Sutter
8:00AM CrossFit
1 x 6 @ 75 lbs
5
jennifer
Douglas
8:00AM CrossFit
1 x 6 @ 75 lbs
5
Joanna
Beatrice
8:00AM CrossFit
1 x 6 @ 75 lbs
6
Becky
Weinstein
6:00AM CrossFit
5 x 6 @ 70 lbs
7
Adria
Concannon
8:00AM CrossFit
1 x 6 @ 0 lbs
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