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Components
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
Burgener Strength
CrossFit
CrossFit
Special Event Sign Up
Sports Recovery Room
Teens-camp
Date
Workout
Tuesday - CROSSFIT GRAYS HARBOR
Class
(All)
CrossFit: 6:00 AM
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 3:30 PM
CrossFit: 4:30 PM
5:30pm CrossFit
6:30pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (7/7)
Workout
Tuesday
Warm-up
EMOM x 8 MINUTES
MIN 1 - 100m RUN @ MOD PACE
MIN 2 - :35 Single Unders + 10/10 Ankle Roll Outs
MIN 3 - 12 KB Deadlifts + Max Bootstraps
MIN 4 - :20 Hollow Hold + :20 Superman Hold Hold
Extended Warm-up
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 - 2 Turkish Get-Ups (R) (Athlete Choice)
MIN 2 - 2 Turkish Get-Ups (L)
MIN 3 - :45 Double Under Practice
(No Measure)
Workout
Metcon (Time)
FOR TIME
400m Run
Immediately Into...
10-20-30-40-50
Russian KB Swings (53/35)|(35/26)
Double Unders*
Immediately Into...
400m Run
(Score is Time)
*Unbroken DU Optional
KG KB: (24/16)|(16/12)
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Tuesday, November 16, 2021
Male Clients
1
Octavio
Alejandre
CrossFit: 9:00 AM
10:07
Unbroken
2
Austin
Hatley
CrossFit: 4:30 PM
10:44
3
Jim
Boora
CrossFit: 6:00 AM
12:23
Unbroken KB & DU’s
4
Bob
Barene
CrossFit: 4:30 PM
13:38
5
Jason
Hatley
CrossFit: 6:00 AM
15:35
Double understand not unbroken
6
Kelly
Niemi
CrossFit: 9:00 AM
12:34
SUx2
7
Lyle
Bowe
CrossFit: 3:30 PM
13:41
Singles
Female Clients
1
Isarai
Thieme
CrossFit: 4:30 PM
10:27
2
Maddy
Machowek
CrossFit: 3:30 PM
12:08
3
Megan
McLean
5:30pm CrossFit
12:39
35#, singles
4
Tessie
Lang
CrossFit: 4:30 PM
13:28
5
Karla
Smith
CrossFit: 6:00 AM
13:39
15lb dB double singles and row
6
Sydney
Whitmarsh
CrossFit: 9:00 AM
13:49
35#\DUs until the last round then I complete 10DU and finished ou...
7
Liezel
Bowe
CrossFit: 3:30 PM
16:46
Singles
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