Show Workout in Full Screen
Auto Scroll Page
Components
Snatch Balance w/ OHS
Isabel
Randy
Power Clean
Ring Dips
11/3/16SH
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
11/3/16 - 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
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):
18 (4/14)
Workout
11/3/16
In's
3 x 10 Overhead squat with empty bar
Yoga/Mobility
bar stretch for shoulders and chest
Warm-up
snatch and overhead squat warm up
2 rounds
- 5 Burpees
- 5 Snatch pulls
- 5 Power snatches
- 5 OH squats
- 5 Snatch balances
- 5 Squat snatch
Skill/Strength
Snatch Balance w/ OHS (6 x 2 OHS start @ 75 % of snatch weight )
Preform 1 Snatch balance to begin Overhead Squats
Last Set is Max Reps
WOD
Pick from the following 2 WODs.
You only have to do 1 WOD...Calm Down
8 Minute cap for both WODs
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
If you cant do 135#/95#, find a weight that is heavy but not a 1 Rep Max.
Randy (Time)
For Time:
75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
Females: 55#
Out's
3 x 10 strict pull ups or 3 x 10 lat pulldowns.
Superhero Training
Yoga/Mobility
pigeon pose
Skill/Strength
Power Clean (5 x 5 @ 75% )
Power Clean
Gymnastics
Ring Dips (3 x ME )
Ring Dips
WOD
11/3/16SH (AMRAP - Rounds and Reps)
15 min AMRAP
25 weighted sit ups
400 M run
10 squat cleans
Rx:95/75
Rx+: 135/95
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, November 03, 2016
Male Clients
1
King
Ray
4:10PM CrossFit
6 x 5 @ 85 lbs
2
Kevin
Martinez
Open Gym 5:20AM-10:30AM
6 x 2 @ 175 lbs
5 reps not feeling it
3
Brandon
Dues
5:20 PM CrossFit
6 x 2 @ 135 lbs
10x reps on last set.
4
Cyrus
Medrano
4:10PM CrossFit
6 x 2 @ 115 lbs
Female Clients
1
Katie
Dorton
4:10PM CrossFit
1 x 2 @ 130 lbs
started at 105# and built by 5 # each round; max OHS @ 130#- 5 re...
2
Katie
Harris
5:20 PM CrossFit
6 x 2 @ 95 lbs
13 reps last round
3
Steph
Karins
5:20 AM CrossFit
6 x 2 @ 85 lbs
9 reps last set
4
Audrey
Crismon
5:20 PM CrossFit
6 x 2 @ 75 lbs
last round 11 reps
5
Private
6:30 AM CrossFit
6 x 2 @ 65 lbs
5
Rachel
Kimbrell
6:30 AM CrossFit
6 x 2 @ 65 lbs
12, Well 14 but Brendan said last 2 are bro reps
5
Tabitha
Erickson
6:30 AM CrossFit
6 x 2 @ 65 lbs
17 reps on 6 set
6
Janet
James
6:30 AM CrossFit
6 x 2 @ 60 lbs
6 reps at 6th round 75%
7
Brittany
Pickard
6:30 AM CrossFit
6 x 2 @ 55 lbs
10 on last set
7
Tracy
Auber
5:20 AM CrossFit
6 x 2 @ 55 lbs
40 OH squats
8
Andrea
Sierra
5:20 AM CrossFit
6 x 2 @ 45 lbs
13 ohs
8
Cara
Lopez
6:30 PM CrossFit
6 x 2 @ 45 lbs
5 reps
8
Destinee
Medrano
4:10PM CrossFit
6 x 2 @ 45 lbs
45lbs 4 reps max
8
Stephanie
Alarcon
6:30 AM CrossFit
6 x 2 @ 45 lbs
Loading...
Powered By Wodify