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Components
Single Arm KB Bent Row
Inverted Barbell Row
Cindy
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
11/14/2016 - Crossfit Epically Awesome
Class
(All)
Open Gym 5:20AM-10:30AM
5:20 AM CrossFit
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):
29 (14/15)
Workout
11/14/2016
Yoga/Mobility
Foam Roll Lats
Rotator Cuff internal/external rotations Band or 5lb plate
Warm-up
BW General Warm up
2 Rounds
1 minute each:
Pass thru's
Inch Worm Pushups
Burpees
Air squats
Plank
Skill/Strength
Single Arm KB Bent Row
Pendlay or Bent Row w/ KB and 1 arm
Inverted Barbell Row
Place a bar on the rig between Sternum and Mid thigh.
Hang underneath the bar and pull until your chest touches.
WOD
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 14, 2016
Male Clients
1
Brandon
Dues
5:20 PM CrossFit
3 x 8 @ 53 lbs
1
Brendon
Jimenez
9:30 AM CrossFit
3 x 8 @ 53 lbs
1
Brett
Simmon
4:10PM CrossFit
3 x 8 @ 53 lbs
1
Craig
Maffei
5:20 PM CrossFit
3 x 8 @ 53 lbs
1
Cyrus
Medrano
5:20 PM CrossFit
3 x 8 @ 53 lbs
1
Grant
McHaney
6:30 PM CrossFit
3 x 8 @ 53 lbs
1
Jordan
Brewer
4:10PM CrossFit
3 x 8 @ 53 lbs
1
Kevin
Martinez
9:30 AM CrossFit
3 x 8 @ 53 lbs
1
LLOYD
HARRIS
4:10PM CrossFit
3 x 8 @ 53 lbs
2
Freddy
Aubert
5:20 AM CrossFit
3 x 8 @ 44 lbs
2
John
Schwall
5:20 AM CrossFit
3 x 8 @ 44 lbs
3
Daniel
Hilton
9:30 AM CrossFit
3 x 8 @ 43 lbs
r-18/14/9; l-17/13/9
4
Clark
moncure
6:30 AM CrossFit
3 x 8 @ 35 lbs
4
Matt
Osborn
6:30 PM CrossFit
3 x 8 @ 35 lbs
Female Clients
1
Steph
Karins
5:20 AM CrossFit
3 x 8 @ 35 lbs
1 x 8 44
1
Tracy
Auber
9:30 AM CrossFit
3 x 8 @ 35 lbs
2
Katie
Dorton
9:30 AM CrossFit
3 x 8 @ 32 lbs
3
Bianca
Weber
5:20 PM CrossFit
3 x 8 @ 26 lbs
3
Cara
Lopez
6:30 PM CrossFit
3 x 8 @ 26 lbs
3
Destinee
Medrano
5:20 PM CrossFit
3 x 8 @ 26 lbs
3
Janet
James
5:20 AM CrossFit
3 x 8 @ 26 lbs
did 35# one time but 5 each
3
Katie
Harris
6:30 AM CrossFit
3 x 8 @ 26 lbs
3
Katlyn
Matuzek
4:10PM CrossFit
3 x 8 @ 26 lbs
3
Nicole
Dues
5:20 PM CrossFit
3 x 8 @ 26 lbs
10 chest to bar
3
Tabitha
Erickson
6:30 AM CrossFit
3 x 8 @ 26 lbs
4
Audrey
Crismon
9:30 AM CrossFit
3 x 8 @ 24 lbs
5
Angie
Grant
5:20 PM CrossFit
3 x 8 @ 18 lbs
6
Buffie
Plack
9:30 AM CrossFit
3 x 8 @ 15 lbs
6
Emily
Hilton
9:30 AM CrossFit
3 x 8 @ 15 lbs
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