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Components
Bench Press
10/27/16
Deadlift
Conditioning WOD
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
10/27/16 - 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):
24 (7/17)
Workout
10/27/16
In's
dumbbell flyes on bench 3 x 12
Yoga/Mobility
pec minor stretch with lacrosse ball
Warm-up
Upper Body Warm Up
2 Rounds- empty bar
10 empty bar bench press
10 plyo pushups off the bench -(hands on bench, chest to bench and then explode up with hands leaving the bench and landing back on it.)
10 narrow grip bench press
10 arm circles forward then 10 arm circles backwards
Skill/Strength
Bench Press (4 x 10 @ 70%)
Bench Press
WOD
10/27/16 (Time)
Chipper For Time
5 Wall walks or 10 HSPU
20 Kettlebell swings OH
30 Pullups
40 Pushups
50 cal row OR 800 M run
40 Pushups
30 Pullups
20 KB swings OH
5 Wall walks or 10 HSPU
Rx:scaled pushups ; lat pulldowns or banded pullups; 53/35
Rx+: feet on 45# plate for pushups; 70 or 62/44
Out's
bent over barbell row 3 x 12
Superhero Training
Yoga/Mobility
Piegon pose
Skill/Strength
Deadlift (5 x 5 @ 75% unbroken)
Deadlift
Gymnastics
Take 15 minutes to work on handstand walks. If you don't have them work on wall walks then shoulder taps x 10 total
WOD
Conditioning WOD (Time)
For time
3 K M row
100 Wall ball
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Thursday, October 27, 2016
Male Clients
1
Kevin
Martinez
9:30 AM CrossFit
4 x 10 @ 191 lbs
70% Benchpress
2
Grant
McHaney
5:20 PM CrossFit
4 x 10 @ 185 lbs
kevin wins this one.
3
Sean
Gifford
Open Gym 3PM-7:30 PM
4 x 10 @ 150 lbs
4
King
Ray
5:20 PM CrossFit
4 x 10 @ 135 lbs
5
Tom
Wire
5:20 AM CrossFit
4 x 10 @ 125 lbs
6
Cyrus
Medrano
6:30 PM CrossFit
4 x 10 @ 115 lbs
7
Lee
Ambrose
5:20 PM CrossFit
2 x 10 @ 145 lbs
1x 135 1x 140 (5th set of 155 9 times)
Female Clients
1
Katie
Dorton
9:30 AM CrossFit
4 x 10 @ 95 lbs
2
Katie
Harris
4:10PM CrossFit
4 x 10 @ 88 lbs
3
Audrey
Crismon
5:20 PM CrossFit
4 x 10 @ 75 lbs
3
Sarah
Henson
4:10PM CrossFit
4 x 10 @ 75 lbs
3
Steph
Karins
5:20 AM CrossFit
4 x 10 @ 75 lbs
3
Tracy
Auber
6:30 AM CrossFit
4 x 10 @ 75 lbs
last set failed at 9 reps
4
Janet
James
5:20 AM CrossFit
4 x 10 @ 65 lbs
75%
5
Brittany
Pickard
6:30 AM CrossFit
4 x 10 @ 60 lbs
5
Katlyn
Matuzek
4:10PM CrossFit
4 x 10 @ 60 lbs
6
Aimee
Cox
5:20 PM CrossFit
4 x 10 @ 55 lbs
6
Stephanie
Alarcon
6:30 AM CrossFit
4 x 10 @ 55 lbs
7
Andrea
Sierra
5:20 AM CrossFit
4 x 10 @ 50 lbs
8
Buffie
Plack
6:30 PM CrossFit
4 x 10 @ 40 lbs
8
Destinee
Medrano
6:30 PM CrossFit
4 x 10 @ 40 lbs
9
Kuwanna
Knox
6:30 PM CrossFit
4 x 10 @ 25 lbs
10
Rachel
Kimbrell
6:30 AM CrossFit
4 x 9 @ 65 lbs
Struggle was real today...
10
Tabitha
Erickson
6:30 AM CrossFit
3 x 10 @ 65 lbs
Did 2 sets at 70lbs but had to go down on 3rd set to 65 lbs
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