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Components
Bench Press
Cardio- 11/2/16
Push Press
Max Height Box Jump
11/2/16 SH
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
11/2/16 - Crossfit Epically Awesome
Class
(All)
5:20 AM CrossFit
Open Gym 5:20AM-10:30AM
6:30 AM CrossFit
9:30 AM CrossFit
Open Gym 3PM-7:30 PM
4:10PM CrossFit
5:20 PM CrossFit
Foundations 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
24 (10/14)
Workout
11/2/16
In's
dumbbell fly on bench 3 x 10
Yoga/Mobility
pec stretch with bands
Warm-up
Bench Cardio
3 Rounds
10 Bench Press
5 Inch Worm Push-ups
10 burpees
10 OH Press with Band
Skill/Strength
Bench Press (1 x 5 RM )
Bench Press
WOD
Cardio- 11/2/16 (Time)
For time
500 M row
50 Sit ups
400 M row
40 Hanging Leg Raise
300 M Row
30 Burpees
200 M Row
20 Box Jumps
100 M Row
10 HSPU or 5 wall walks
Rx: 24"/20"
Rx+: 24"/20" holding stick overhead; TTB; HSPU
Running substitute
600 M- out the gate to the left
500 M- run the 400 then to the telephone pole just past our entrance and back in.
400 M- to the stop sign
300 M- to the main entrance to the funeral home.
200 M- Over the crosswalk
Out's
3 x 20 UB kettlebell swings
Superhero Training
Yoga/Mobility
lat stretch with band
Skill/Strength
Push Press (5 x 2 @ 85% 1 RM PP )
Push Press
Gymnastics
Max Height Box Jump (Distance)
Max Height Box Jump
Max Height Box Jump
WOD
11/2/16 SH (Time)
4 rounds for time
500 M row
15 Push press
Rx: 95/75
Rx+: 135/95
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 02, 2016
Male Clients
1
Kevin
Martinez
9:30 AM CrossFit
1 x 5 @ 250 lbs
2
Grant
McHaney
5:20 PM CrossFit
1 x 5 @ 235 lbs
dont be a bitch! -Coach Lloyd
3
lance
cartwright
6:30 AM CrossFit
1 x 5 @ 200 lbs
4
King
Ray
5:20 PM CrossFit
1 x 5 @ 190 lbs
5
Lee
Ambrose
5:20 PM CrossFit
1 x 5 @ 175 lbs
6
LLOYD
HARRIS
4:10PM CrossFit
1 x 5 @ 165 lbs
6
Peter
Kober
4:10PM CrossFit
1 x 5 @ 165 lbs
7
Freddy
Aubert
5:20 AM CrossFit
1 x 5 @ 145 lbs
8
Brendon
Jimenez
5:20 PM CrossFit
1 x 4 @ 305 lbs
Couldn't do 5th rep
8
Craig
Maffei
5:20 PM CrossFit
1 x 4 @ 215 lbs
missed last rep
Female Clients
1
Katie
Dorton
9:30 AM CrossFit
1 x 5 @ 125 lbs
2 @ 130# (old 1RM)
2
Katie
Harris
4:10PM CrossFit
1 x 5 @ 110 lbs
3
Bianca
Weber
5:20 PM CrossFit
1 x 5 @ 95 lbs
3
Tabitha
Erickson
6:30 AM CrossFit
1 x 5 @ 95 lbs
4
Tracy
Auber
9:30 AM CrossFit
1 x 5 @ 90 lbs
failed at 92#
5
Audrey
Crismon
5:20 PM CrossFit
1 x 5 @ 85 lbs
6
Brandi
Schwall
6:30 AM CrossFit
1 x 5 @ 80 lbs
6
Janet
James
5:20 AM CrossFit
1 x 5 @ 80 lbs
1x2 @ 85 then failed
7
Private
6:30 AM CrossFit
1 x 5 @ 65 lbs
7
Stephanie
Alarcon
6:30 AM CrossFit
1 x 5 @ 65 lbs
8
Angie
Grant
4:10PM CrossFit
1 x 5 @ 50 lbs
fail on 52
9
Buffie
Plack
9:30 AM CrossFit
3 x 5 @ 45 lbs
10
Angel
Baran
9:30 AM CrossFit
1 x 4 @ 105 lbs
10
Rachel
Kimbrell
6:30 AM CrossFit
1 x 4 @ 85 lbs
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