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Components
Back Squat
Metcon
Metcon
Metcon
Settings
Location
(All)
CrossFit Bartlesville
Program
CrossFit
CRUSH Youth
Date
Workout
NOV 9, 2021 - CrossFit Bartlesville
Class
(All)
5:30 AM CrossFit
9:00 AM CrossFit
12:00 PM Open Gym
4:30 PM Open Gym
5:30 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):
36 (17/19)
Workout
NOV 9, 2021
BARBELL
BAR: Back Squat (5x3 @ 70%)
Back Squat
ACCESSORY
A) Box Jump, 1-1-1-1-1
B) Plate Flips, 5x5
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
4 R's / 20 cap
15 Burpees
30 Lunges
1 min - Wall Sit
15/10 Cals Bike
WOD
WOD: Metcon (Time)
18 Cap /
Row 500m - 50 Deadlifts
Row 400m - 40 Hang Power Clean
Row 300m - 30 Front Squats
Row 200m - 20 Shoulder Press
Row 100m - 10 Bear Complex
*95/65 | 75/55
Bear Comples:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
KIKR
KIKR: Metcon (AMRAP - Reps)
Max Stationary Overhead Hold, 45/25/15# plate
*every second = 1 rep
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 09, 2021
Male Clients
1
Stephen
Nwaukwa
5:30 AM CrossFit
5 x 3 @ 325 lbs
2
Curtis
Hackler
5:30 AM CrossFit
5 x 3 @ 285 lbs
3
Tom
Wynn
5:30 PM CrossFit
5 x 3 @ 280 lbs
4
Cole
Park
9:00 AM CrossFit
5 x 3 @ 245 lbs
5
Jay
Webster
9:00 AM CrossFit
5 x 3 @ 240 lbs
6
Cory
Carter
9:00 AM CrossFit
5 x 3 @ 235 lbs
7
Chris
McAbery
12:00 PM Open Gym
5 x 3 @ 225 lbs
7
Dallas
Hindman
9:00 AM CrossFit
5 x 3 @ 225 lbs
7
Johnny
Whisman
5:30 AM CrossFit
5 x 3 @ 225 lbs
7
Kyle
Ppool
4:30 PM Open Gym
5 x 3 @ 225 lbs
8
Pat
Stefanopoulos
6:30 PM CrossFit
5 x 3 @ 195 lbs
9
Matt
Clark
5:30 AM CrossFit
5 x 3 @ 190 lbs
9
Zach
Hendrix
5:30 AM CrossFit
5 x 3 @ 190 lbs
5 sec pause in btm
10
Scott
Blakemore
5:30 AM CrossFit
5 x 3 @ 180 lbs
11
Brian
C. Schexn ...
4:30 PM Open Gym
5 x 3 @ 165 lbs
12
Daniel
Baker
5:30 AM CrossFit
5 x 3 @ 145 lbs
13
Levi
Carter
9:00 AM CrossFit
5 x 3 @ 115 lbs
Female Clients
1
Cat
Hollenbeck
4:30 PM Open Gym
5 x 3 @ 195 lbs
2
Stephanie
Richardson
5:30 AM CrossFit
5 x 3 @ 185 lbs
3
Erin
Rogers
4:30 PM Open Gym
5 x 3 @ 165 lbs
4
Anna
Wolfe
6:30 PM CrossFit
5 x 3 @ 135 lbs
2lbs over 70%
4
Kristina
Gomez
9:00 AM CrossFit
5 x 3 @ 135 lbs
5
Christine
Goscha
4:30 PM Open Gym
5 x 3 @ 125 lbs
6
Billie
Johnson
5:30 PM CrossFit
5 x 3 @ 105 lbs
6
Daniela
Mendes
9:00 AM CrossFit
5 x 3 @ 105 lbs
6
Jana
Graham
5:30 AM CrossFit
5 x 3 @ 105 lbs
6
Laura
Clark
5:30 AM CrossFit
5 x 3 @ 105 lbs
6
Rebecca
Judd
6:30 PM CrossFit
5 x 3 @ 105 lbs
6
Sammy
Epperson
9:00 AM CrossFit
5 x 3 @ 105 lbs
6
Sherry
Jackson
6:30 PM CrossFit
5 x 3 @ 105 lbs
7
Teri
Baker
9:00 AM CrossFit
5 x 5 @ 85 lbs
7
Hemapriya
Sakthivel
9:00 AM CrossFit
5 x 3 @ 85 lbs
8
Megan
Groth
5:30 AM CrossFit
5 x 4 @ 65 lbs
9
Melba
Gould
9:00 AM CrossFit
2 x 3 @ 85 lbs
9
Meggan
Eastham
9:00 AM CrossFit
1 x 3 @ 85 lbs
9
Ziva
Cooper
5:30 PM CrossFit
1 x 1 @ 145 lbs
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