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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Illuminati
Program
CrossFit
Fight WOD
Open Gym
Running Club
Date
Workout
11/12/18 - CrossFit Illuminati
Class
(All)
5:30 AM CrossFit
6:30 AM CrossFit
12:00 PM CrossFit
4:30 PM CrossFit
5:00 PM CrossFit
5:30 PM CrossFit
6:00 PM CrossFit
6:30 PM CrossFit
7:00 PM CrossFit
7:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (15/8)
Workout
11/12/18
Warm-up
3 Rounds
10 Jumping Squats
10 KB Swings
10 Pushups
10 Band Pull Aparts
3 Rounds Power Walking Relays/ Coach Picks movement
Metcon
Metcon (Time)
50 Strict Pull Ups for Time or 15 min Cap
Metcon (Time)
21-15-9
200 Meter Run at Beginning of each Round.
Deadlifts (225/155)
Box Jumps (30/24)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 12, 2018
Male Clients
1
James
Komisarjevsky
5:30 PM CrossFit
3:58
2
Chris
Sharp
6:30 PM CrossFit
5:15
3
John
McFadden
5:30 AM CrossFit
6:00
4
Jose
Jimenez
5:30 AM CrossFit
6:20
5
Pete
Cannistraci
5:30 AM CrossFit
6:30
6
Telo
Nero
6:30 PM CrossFit
7:38
7
Private
6:30 PM CrossFit
8:17
8
Cason
Peters
4:30 PM CrossFit
10:46
9
Jean-Paul
Mitterhofer
5:30 PM CrossFit
15:00
10
Jorge
Mello
6:30 PM CrossFit
5:50
Mixed grip
11
Raj
Gajula
7:30 PM CrossFit
6:05
12
Abhishek
Kar
5:30 AM CrossFit
8:00
Roughly
13
Anash
Hassan
6:30 PM CrossFit
8:10
Kipped a few
14
Chandu
Kommineni
7:30 PM CrossFit
8:53
50 green belt pull up
15
Private
12:00 PM CrossFit
15:00
Female Clients
1
Deby
Everhard
4:30 PM CrossFit
7:18
2
Ulrika
Kurten
7:30 PM CrossFit
7:20
3
Сабира
Макажанова
5:30 AM CrossFit
9:56
4
Janet
Ngocho
5:30 AM CrossFit
5:53
Banded pullups
5
Nancy
Poe
7:30 PM CrossFit
7:35
50 push bar
6
Joanne
Parulian
6:30 PM CrossFit
8:44
Black and red band
7
Ashley
Hay
12:00 PM CrossFit
12:50
Prac.
8
Zinah
Hussein
4:30 PM CrossFit
0:00
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