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Components
Jumpsuit
Metcon
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
11/03/2020 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
8:15 AM CrossFit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
37 (19/18)
Workout
11/03/2020
"Your actions speak so loudly that I can't hear what you're saying." It's not about what we talk about, but what we tolerate. When we think of our greatest role models, those that we truly look up to in life, there's a consistent commonality we'll notice ...their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them. Our identity isn't shaped bny the good times, but by the challenging ones.mIn those moments it'll never be about what we say, but what we do.
Warm-up
see coaches board
Jumpsuit (Time)
for time:
30-20-10
- deadlifts 155/105
- box jump overs 24/20 Step overs also Rx
directly into...
10-20-30
- KB swings 53/35 (green/yellow)
- calorie row
- two back-to-back couplets which are pretty posterior chain dominant
- this means we'll have to find a good break-up plan to keep chipping away at the reps.
- they expect this to take 12-20 minutes.
modifcations:
DL:
- db of kb dl's
- lighter or fewer reps
box jump overs:
- equal reps jumping lunges
- or single db reverse lunges
Metcon (Time)
Midline:
5 rounds for time
- 30 mountain climbers
- 30 V-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 03, 2020
Male Clients
1
Cameron
Shepherd
9:30 AM CrossFit
11:45
2
Kevin
Gilbert
9:30 AM CrossFit
13:41
3
Private
6:00 AM CrossFit
13:55
4
Sylvain
Thibault
5:30 PM CrossFit
14:42
5
Bryan
Dunbar
6:00 AM CrossFit
14:44
6
Rob
Bush
12:15 PM CrossFit
15:25
7
Darren
Reed
3:30 PM CrossFit
15:33
8
John
O'Keefe
3:30 PM CrossFit
16:50
9
Matthew
Emmons
8:15 AM CrossFit
19:06
10
David
Spungin
12:15 PM CrossFit
19:58
11
Brian
Murphy
6:00 AM CrossFit
14:05
12
Mark
Richardson
9:30 AM CrossFit
15:09
13
Bryant
Robert
5:30 PM CrossFit
16:04
14
michael
doyle
5:30 PM CrossFit
16:30
15
Duncan
Emmons
8:15 AM CrossFit
17:40
16
Dan
Lincoln
6:00 AM CrossFit
18:30
17
Keith
Davis
5:30 PM CrossFit
19:40
18
Dan
Meller
12:15 PM CrossFit
20:13
19
Gil
Gomez
12:15 PM CrossFit
20:40
Female Clients
1
Amanda
Spungin
9:30 AM CrossFit
16:42
2
Christina
Griggs
8:15 AM CrossFit
17:04
3
Peri
Vogl
3:30 PM CrossFit
17:17
4
Beata
Wyatt
4:30 PM CrossFit
18:12
5
Angie
O'Keefe
6:00 AM CrossFit
23:18
6
Avani
Patel
4:30 PM CrossFit
10:40
7
courtney
alberts
9:30 AM CrossFit
14:20
8
Kerry
Riefenberg
3:30 PM CrossFit
14:38
9
Sarah
Guillaudeu
6:00 AM CrossFit
15:04
10
Vicki
Spicer
8:15 AM CrossFit
15:30
11
kathy
long
8:15 AM CrossFit
17:15
12
Kathy
Griffiths
8:15 AM CrossFit
17:20
13
Sage
Schoenfeld
8:15 AM CrossFit
17:42
14
Ann-Marie
whittington
5:30 PM CrossFit
17:46
15
Bella
Vogl
3:30 PM CrossFit
17:47
#45 AND RUN
16
Ruthann
Christensen
12:15 PM CrossFit
18:18
17
Carly
Pearlman
4:30 PM CrossFit
19:30
18
Hayley
Murphy
12:15 PM CrossFit
19:57
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