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Components
RIPCORD
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
Burgener Strength
CROSSFIT
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Date
Workout
Wednesday - CROSSFIT GRAYS HARBOR
Class
(All)
CrossFit: 6:00 AM
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 3:30 PM
CrossFit: 4:30 PM
5:30pm CrossFit
6:30pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (4/4)
Workout
Wednesday
Warm-up
3 SETS (7:00 HARD CAP)
200m Run
7 Up-Downs
7 Barbell Deadlifts
7 Jumping Kip Swings
7 Banded Pull Aparts
Skill
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK...
2 SETS FOR QUALITY
5 Perfect Kipping Chest to Bar Pull-Ups
10 Shoulders Only Butterfly Kip
5 Butterfly Pull-Ups
*Rest as needed b/t movements.
(No Measure)
Workout
RIPCORD (Time)
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/125)|(155/105)
400m Run
Cool Down
FOR RECOVERY
5:00 Foam Roll Lats + Glutes
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 20, 2021
Male Clients
1
Alex
Barene
CrossFit: 4:30 PM
13:26
Ow
2
Austin
Hatley
CrossFit: 4:30 PM
15:59
3
Bob
Barene
CrossFit: 4:30 PM
18:32
4
Lyle
Bowe
CrossFit: 4:30 PM
20:34
Female Clients
1
Demo
Sign In
CrossFit: 9:00 AM
17:25
Sloppy C2B
2
Karla
Smith
CrossFit: 6:00 AM
17:33
Banded pull-up and row 85 lb deadlift
3
Natasha
Dugger
CrossFit: 12:00 PM
19:22
#125 Ring rows round 2-4
4
Becky
Elder
CrossFit: 4:30 PM
23:01
Kipping pull up, 155#, run
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