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Components
300 Double Unders
Alex Viola
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
Alex Viola - 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
Foundations 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
15 (9/6)
Workout
Alex Viola
Yoga/Mobility
Dragon pose
Warm-up
Thruster Warm up
2 rounds w/ only a bar
5 Deadlifts
5 DL w/ High Pull
5 Power Cleans
5 Overhead Press
5 Front Squats
5 Thrusters
Skill/Strength
If you have doubles go for 300. If you dont have doubles yet use this time to work on them. NO SINGLES.
8 Minute cap.
300 Double Unders (Time)
300 Double Unders for time
WOD
Alex Viola (AMRAP - Rounds and Reps)
25 Min AMRAP
3,6,9,12,15,18, 2, etc.
Thrusters
Pull-ups
OTB Burpees
RX: 95/75
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 16, 2016
Male Clients
1
Craig
Maffei
5:20 PM CrossFit
4:12
2
LLOYD
HARRIS
4:10PM CrossFit
4:38
3
Brendon
Jimenez
4:10PM CrossFit
4:53
Shoulders and lats are sore as fuck
4
Peter
Kober
4:10PM CrossFit
5:47
5
Jared
Williams
4:10PM CrossFit
6:05
6
Kevin
Martinez
9:30 AM CrossFit
6:30
slooowwwww
7
Cyrus
Medrano
5:20 PM CrossFit
7:02
8
Clark
moncure
6:30 AM CrossFit
8:00
Worked on DU form
8
Ryan
Spitznagel
5:20 AM CrossFit
8:00
20
Female Clients
1
Katie
Harris
4:10PM CrossFit
4:56
2
Steph
Karins
5:20 AM CrossFit
6:21
3
Andrea
Sierra
5:20 AM CrossFit
8:00
worked on DUs
3
Janet
James
5:20 AM CrossFit
8:00
practice but did not succeed
3
Tabitha
Erickson
6:30 AM CrossFit
8:00
Working on double unders
3
Tracy
Auber
9:30 AM CrossFit
8:00
1 DU.
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