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Components
Deadlift
1/10/2015
Paused Front Squat
Deficit Handstand Pus ...
11/4/16SH
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
11/4/16 - 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
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
30 (13/17)
Workout
11/4/16
In's
DO THIS! OR LLOYD WILL SMITE YOU!
single leg deadlfit 3x10/ leg
Yoga/Mobility
Pigeon pose or Banded Hamstrings (Sounds like a band name.....dibs)
Warm-up
3 Rnds Cluster
3 Rounds w/ Bar
5 Deadlifts
5 DL w/ High Pull
5 Power Cleans
5 Press
5 Front Squats
5 Thrusters
Skill/Strength
Deadlift (2 x 2 @ 90% 1 RM )
Deadlift
Follow this rep sequence up to your 90%
2 x 5 @ 75%
2 x 4 @ 80%
2 x 3 @ 85%
2 x 2 @ 90%
WOD
1/10/2015 (Time)
21-15-9
Deadlifts @ 50% 1 Rep Max
Pull-ups
RX+:
Chest-2-Bar Pull-ups
Deadlift, 55% 1 Rep Max
Superhero Training
Yoga/Mobility
couch stretch
Skill/Strength
Paused Front Squat (1 x 2 Build to a heavy double pause )
Paused Front Squat
Gymnastics
Deficit Handstand Push-ups (3 x ME )
Deficit Handstand Push-ups
WOD
11/4/16SH (Time)
4 rounds for time
10 WallBalls
10 Strict hanging leg raises
10 Front squats
Rx: 20/14; 135/95
Rx+:toes to bar; 225/155
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Friday, November 04, 2016
Male Clients
1
Brendon
Jimenez
5:20 PM CrossFit
2 x 2 @ 415 lbs
Double overhand grip; not enough weights to get to 90%
2
Kevin
Martinez
9:30 AM CrossFit
2 x 2 @ 410 lbs
90% Deadlift
3
Craig
Maffei
5:20 PM CrossFit
2 x 2 @ 375 lbs
4
Jordan
Brewer
9:30 AM CrossFit
2 x 2 @ 355 lbs
5
LLOYD
HARRIS
6:30 AM CrossFit
2 x 2 @ 350 lbs
6
Grant
McHaney
Open Gym 3PM-7:30 PM
2 x 2 @ 345 lbs
7
King
Ray
5:20 PM CrossFit
2 x 2 @ 320 lbs
8
Jared
Williams
Open Gym 3PM-7:30 PM
2 x 2 @ 315 lbs
95%
9
Lee
Ambrose
5:20 PM CrossFit
2 x 2 @ 295 lbs
10
lance
cartwright
6:30 AM CrossFit
2 x 2 @ 265 lbs
11
Freddy
Aubert
5:20 AM CrossFit
2 x 2 @ 255 lbs
12
Tom
Wire
5:20 PM CrossFit
2 x 2 @ 245 lbs
13
Daniel
Hilton
4:10PM CrossFit
2 x 2 @ 225 lbs
Female Clients
1
Sarah
Henson
4:10PM CrossFit
2 x 2 @ 235 lbs
2
Bianca
Weber
5:20 PM CrossFit
2 x 2 @ 230 lbs
2
Katie
Harris
6:30 AM CrossFit
2 x 2 @ 230 lbs
3
Tabitha
Erickson
6:30 AM CrossFit
2 x 2 @ 225 lbs
4
Christina
Tovar
4:10PM CrossFit
2 x 2 @ 215 lbs
5
Steph
Karins
5:20 AM CrossFit
2 x 2 @ 208 lbs
6
Tracy
Auber
9:30 AM CrossFit
2 x 2 @ 195 lbs
7
Private
6:30 AM CrossFit
2 x 2 @ 165 lbs
8
Audrey
Crismon
6:30 PM CrossFit
2 x 2 @ 155 lbs
8
Stephanie
Alarcon
6:30 AM CrossFit
2 x 2 @ 155 lbs
9
Brittany
Pickard
4:10PM CrossFit
2 x 2 @ 150 lbs
10
Brandi
Schwall
6:30 AM CrossFit
2 x 2 @ 145 lbs
11
Cara
Lopez
6:30 PM CrossFit
2 x 2 @ 125 lbs
12
Emily
Hilton
9:30 AM CrossFit
2 x 2 @ 122 lbs
13
Heather
Powell
4:10PM CrossFit
2 x 2 @ 115 lbs
14
Andrea
Sierra
5:20 AM CrossFit
2 x 2 @ 105 lbs
14
Buffie
Plack
6:30 PM CrossFit
2 x 2 @ 105 lbs
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