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Components
Shoulder Press
Max Double-Unders
10/25/16
Hang Snatch
10/25/16 SH
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
10/25/16 - Crossfit Epically Awesome
Class
(All)
Open Gym 5:20AM-10:30AM
5:20 AM CrossFit
6:30 AM CrossFit
9:30 AM CrossFit
Open Gym 3PM-7:30 PM
4:10PM CrossFit
Foundations 5:20 PM
5:20 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
35 (19/16)
Workout
10/25/16
In's
3 x 12 lateral raises
Yoga/Mobility
stretch lats with bands
Warm-up
6 min Press warm up
6 minutes of
-5 Burpees
-10 banded face pull aparts
-5 strict press with Band
-5 push press with Band
-5 push jerks with Band
Skill/Strength
Shoulder Press (5 x 3 @ 80%)
Shoulder Press
Build to this weight
Skill/Strength
Max Double-Unders (AMRAP - Reps)
Max set of Unbroken Double-Unders
Max Double-Unders
do 5 total sets and record yur best set
WOD
10/25/16 (AMRAP - Rounds and Reps)
10 Min AMRAP
15 Wall balls
30 Eye level KB swings
60 DU or 180 Single jumps
Scaled: appropriate weight and height
Rx:30 or 20/14; 62/44
Rx+: 20/14 to 11ft/10ft Target; 70/53
Out's
1 mile run
Superhero Training
Yoga/Mobility
roll lats out with foam roller
Skill/Strength
Hang Snatch (6 x 1 @ 85 % 1 RM hang snatch )
Hang Snatch
Squat snatch !
Gymnastics
EMOM 10 min
you choose your reps; but keep in mind to maintain this throughout the EMOM
WOD
10/25/16 SH (Time)
3 rounds
21- cal row
15- box jumps 24"/20"
9- squat snatches
Rx: 95/75
Rx+:135/95
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 25, 2016
Male Clients
1
Brett
Simmon
Open Gym 3PM-7:30 PM
5 x 3 @ 165 lbs
2
Kevin
Martinez
9:30 AM CrossFit
5 x 3 @ 155 lbs
3
Brendon
Jimenez
5:20 PM CrossFit
5 x 3 @ 135 lbs
Day 2 of 30 of nothing heavier than 135
3
Craig
Maffei
4:10PM CrossFit
5 x 3 @ 135 lbs
focus on core
3
Grant
McHaney
5:20 AM CrossFit
5 x 3 @ 135 lbs
3
Josh
Davlin
9:30 AM CrossFit
5 x 3 @ 135 lbs
keep rib cage down
4
Peter
Kober
4:10PM CrossFit
5 x 3 @ 125 lbs
4
Sean
Gifford
Open Gym 3PM-7:30 PM
5 x 3 @ 125 lbs
5
Cyrus
Medrano
5:20 PM CrossFit
5 x 3 @ 115 lbs
5
Jared
Williams
4:10PM CrossFit
5 x 3 @ 115 lbs
5
lance
cartwright
6:30 AM CrossFit
5 x 3 @ 115 lbs
5
Lee
Ambrose
5:20 PM CrossFit
5 x 3 @ 115 lbs
6
Dan
Byrne
4:10PM CrossFit
5 x 3 @ 105 lbs
6
King
Ray
5:20 PM CrossFit
5 x 3 @ 105 lbs
6
King
Ray
Foundations 5:20 PM
5 x 3 @ 105 lbs
6
LLOYD
HARRIS
6:30 PM CrossFit
5 x 3 @ 105 lbs
6
Tom
Wire
5:20 PM CrossFit
5 x 3 @ 105 lbs
7
Frank
Valeriani
4:10PM CrossFit
5 x 3 @ 75 lbs
8
Private
5:20 PM CrossFit
5 x 3 @ 65 lbs
Female Clients
1
Katie
Dorton
9:30 AM CrossFit
5 x 3 @ 80 lbs
2
Bianca
Weber
5:20 PM CrossFit
5 x 3 @ 75 lbs
2
Christina
Tovar
5:20 PM CrossFit
5 x 3 @ 75 lbs
2
Tracy
Auber
6:30 PM CrossFit
5 x 3 @ 75 lbs
3
Katie
Harris
6:30 PM CrossFit
5 x 3 @ 70 lbs
1x3 at 75#
3
Tabitha
Erickson
6:30 AM CrossFit
5 x 3 @ 70 lbs
4
Angel
Baran
9:30 AM CrossFit
5 x 3 @ 65 lbs
4
Audrey
Crismon
5:20 PM CrossFit
5 x 3 @ 65 lbs
4
Nicole
Dues
5:20 PM CrossFit
5 x 3 @ 65 lbs
5
Brandi
Schwall
6:30 AM CrossFit
5 x 3 @ 55 lbs
5
Cara
Lopez
6:30 PM CrossFit
5 x 3 @ 55 lbs
5
Janet
James
5:20 AM CrossFit
5 x 3 @ 55 lbs
88%
6
Heather
Powell
4:10PM CrossFit
5 x 3 @ 45 lbs
one set of 50#
7
Buffie
Plack
6:30 PM CrossFit
5 x 3 @ 40 lbs
8
Andrea
Sierra
5:20 AM CrossFit
5 x 3 @ 35 lbs
45 lbs 5x1
8
Stephanie
Alarcon
6:30 AM CrossFit
5 x 3 @ 35 lbs
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