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Components
Bulgarian Split lunge
10/28/16
Front Rack Lunge
Max Height Box Jump
10/28/16 SH
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
10/28/16 - 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
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):
21 (7/14)
Workout
10/28/16
In's
Goblet reverse lunges 3 x 10 / leg
Yoga/Mobility
Pigeon pose
Warm-up
Leg warm up #1
2 Rounds
10 front squats with empty bar
5/ leg reverse lunges with empty bar
5/ leg side to side lunges with empty bar
Perfect stretch 1 per leg
Skill/Strength
Bulgarian Split lunge (4 x 10 / leg )
Using a box or bench, place one leg behind on the box/ bench by holding weights or put a barbell on your back.
WOD
10/28/16 (AMRAP - Rounds and Reps)
13 Min AMRAP
200 M Farmer carry
20 push press ( barbell)
200 m Farmer carry
15 push press (barbell)
200 M Farmer carry
10 push press (barbell)
*when you finish, start back over !
Rx: 2x (53/35); 85/65
Rx+:2x (70 or 62/44); 95/75
1 round = Farmer carry plus the PP.
Out's
3 x ME Jump rope singles
Superhero Training
Yoga/Mobility
hamstring stretch with bands
Skill/Strength
Front Rack Lunge (3 x 20 steps )
Front Rack Lunge
you can do walking lunges
Gymnastics
Max Height Box Jump (Distance)
Max Height Box Jump
Max Height Box Jump
WOD
10/28/16 SH (Time)
In any order or rep sequence
For time:
30 Handstand push ups
30 Bar Muscle ups
30 Toes to bar
30 Ring dips
Scaled as needed !
Rx: as written
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 28, 2016
Male Clients
1
Brandon
Dues
5:20 PM CrossFit
4 x 10 @ 75 lbs
1
Kevin
Martinez
5:20 PM CrossFit
4 x 10 @ 75 lbs
Back rack
2
Craig
Maffei
5:20 PM CrossFit
4 x 10 @ 45 lbs
2
Tom
Wire
4:10PM CrossFit
4 x 10 @ 45 lbs
straight bar
3
lance
cartwright
6:30 AM CrossFit
4 x 10 @ 44 lbs
4
Brendon
Jimenez
9:30 AM CrossFit
4 x 10 @ 35 lbs
Kettlebell, focused on tight core and butt cheeks :)
4
Daniel
Hilton
9:30 AM CrossFit
4 x 10 @ 35 lbs
Female Clients
1
Steph
Karins
5:20 AM CrossFit
4 x 10 @ 55 lbs
2
Bianca
Weber
5:20 PM CrossFit
4 x 10 @ 35 lbs
2
Christina
Tovar
4:10PM CrossFit
4 x 10 @ 35 lbs
barbell
2
Nicole
Dues
5:20 PM CrossFit
4 x 10 @ 35 lbs
2
Rachel
Kimbrell
6:30 AM CrossFit
4 x 10 @ 35 lbs
10 in box, Awkward
2
Tabitha
Erickson
6:30 AM CrossFit
4 x 10 @ 35 lbs
3
Brandi
Schwall
6:30 AM CrossFit
4 x 10 @ 26 lbs
3
Emily
Hilton
9:30 AM CrossFit
4 x 10 @ 26 lbs
3
Sarah
Henson
4:10PM CrossFit
4 x 10 @ 26 lbs
3
Tracy
Auber
9:30 AM CrossFit
4 x 10 @ 26 lbs
1 round at 35. 20" box
3
Tracy
Tellyer
4:10PM CrossFit
4 x 10 @ 26 lbs
4
Stephanie
Alarcon
6:30 AM CrossFit
4 x 10 @ 18 lbs
10 in box
5
Brittany
Pickard
4:10PM CrossFit
4 x 10 @ 0 lbs
6 in box
5
Katlyn
Matuzek
4:10PM CrossFit
4 x 10 @ 0 lbs
15 lb KB
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