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Components
Metcon
Scap Pull Ups
DB press (seated)
Settings
Location
(All)
Fusion Training
Program
CrossFit
Date
Workout
11/9/16 - Fusion Training
Class
(All)
6:15 AM
7:15 AM
8:15 AM
9:15 AM OPEN GYM
10:15 AM OPEN GYM
11:15 AM OPEN GYM
12:15 PM
1:30 PM OPEN GYM
2:30 PM OPEN GYM
3:30 PM
4:30 PM
5:30 PM
6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
33 (15/18)
Workout
11/9/16
L2 Skill/Strength
4 ROUNDS
15 CAL BIKE
10 GHD
5 C2B
Warm-up
:10 ME bike
:20 slow bike
:10 ME bike
:20 slow bike
2 rounds:
8 DB shoulder presses
4 BJ
8 KBS
A: Metcon (No Measure)
8 MIN EMOM
5 CAL BIKE
3 BURPEES
B: Metcon (Time)
4 ROUNDS
4 WALL WALKS
8 BOX JUMPS
12 RUSSIAN SWINGS @ HVY
REST 30 SEC
C1: Scap Pull Ups (3 X 15 SCAP PULL UPS)
C2: DB press (seated) (3 X 20 SEATED ALT DB PRESSES)
Mobility
Gut smash on SB
LAX Trap smash
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 09, 2016
Male Clients
1
Ryan
Wingers
6:30 PM
6:20
2
Roman
Joyce
6:30 PM
6:27
3
Kaleo
Lyles
5:30 PM
7:05
103
4
Hunter
Waters
3:30 PM
7:09
105 lb KB
5
Jeff
Tysinger
8:15 AM
7:37
106 lb
6
Suketu
Patel
6:15 AM
8:04
70#
7
Delano
Rodrigues
3:30 PM
8:30
8
Andrew
Taylor
6:30 PM
8:57
9
Clifton
Walker
8:15 AM
9:06
10
Marty
Smith
6:15 AM
10:38
11
Justin
Brewer
6:30 PM
11:54
106lb KB
12
Steven
Legate
7:15 AM
13:46
13
Mark
Beecher
8:15 AM
9:12
14
Jason
Cammack
6:30 PM
10:14
15
Ty
Hudson
5:30 PM
10:20
Female Clients
1
Kacie
Lanier
11:15 AM OPEN GYM
6:46
2
Caitlin
Turner
5:30 PM
7:32
green kb
3
Janet
Lanier
3:30 PM
7:52
53 lb kb
4
Alexis
Lutes
3:30 PM
9:30
i'm guesstimating
5
Marlynn
Griffin
4:30 PM
9:39
6
Megan
Mormile
5:30 PM
9:44
Red KB (70)
7
Micaela
Wert
6:30 PM
10:17
70# kb
8
Dianna
Floyd
8:15 AM
13:01
red 70# kb
9
Jessica
Gibbs-Zettler
4:30 PM
7:15
plank 30 sec step ups
10
Carrie
Beecher
8:15 AM
8:00
11
Janetta
Alabi-Isama
4:30 PM
8:15
12
Erin
Hembree
6:15 AM
8:18
13
Holly
Greeson
4:30 PM
8:30
14
Amanda
Smith
6:15 AM
9:02
box step ups, green KB
15
Kathi
Poppell
5:30 PM
9:38
35# kettle bell
16
Ashley
Hand
6:15 AM
11:02
17
Erin
henry
7:15 AM
12:55
#53 wall walks suck
18
Carol
Brown
3:30 PM
13:01
I forgot to rest - so I added to my time! 53# KB :(
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