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Components
"CFE Hero's"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
11/18/2021 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:45 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
32 (12/20)
Workout
11/18/2021
“You are what you do, not what you say you’ll do”. - C.G. Jung With the advent of the social media and reddit forums, talk is cheap. Sitting in the comfort of a chair, at home, many will talk. Few however, will actually do. Spending our breath on words is wasted effort, and is always better spent on action. The only measurable difference between the armchair quarterback, and the actual quarterback. “I can’t hear what you’re saying, because your actions speak so loudly.”
"CFE Hero's" (Time)
For Time:
Buy In: 100 Mountain Climbers
7 Rounds:
7 Sumo Deadlift High-Pulls
7 Overhead Squats
7 Hang Power Cleans
Cash Out: 100 weightedf Ab-Mat Sit-Ups
(MRx:25/15, Rx: 35/25, Rx+: 45/35)
BB: MRx: 75/55, Rx: 95/65, Rx+: 105/75
Complete the buy in first. Try to get a big set in initially, then break into small sets.
Cycle through the 7 rounds trying fir unbroken sets in each movement. Short transition breaks.
Complete with cash out for your total time.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, November 18, 2021
Male Clients
1
Chris
Bowen
12:15 PM CrossFit
25:10
2
Kevin
Gilbert
9:30 AM CrossFit
17:47
3
Luke
Voss
12:15 PM CrossFit
19:36
4
Sylvain
Thibault
6:00 PM CrossFit
19:53
MRx
5
Matthew
Emmons
7:15 AM CrossFit
28:11
6
scott
sabina
8:30 AM Crossfit
19:36
Rx, MRx OH squats
7
Ryan
Privette
9:30 AM CrossFit
22:15
8
Frank
Stanbach
6:00 PM CrossFit
22:18
9
Mark
Richardson
12:15 PM CrossFit
23:07
MRx
10
Doug
Davis
12:15 PM CrossFit
24:28
MRx
11
Mark
Greenfogel
6:00 PM CrossFit
26:39
12
Steve
Mollen
6:00 AM CrossFit
33:45
Female Clients
1
Charlotte
Vigeant
9:30 AM CrossFit
20:41
2
courtney
alberts
9:30 AM CrossFit
19:01
3
Peri
Vogl
12:15 PM CrossFit
23:28
MRx
4
Angie
O'Keefe
6:00 AM CrossFit
28:56
5
Kathy
Griffiths
8:30 AM Crossfit
13:55
6
kathy
long
8:30 AM Crossfit
14:08
7
Sarah
Gillingham
9:30 AM CrossFit
15:40
Modified 5 rounds
8
Shannon
Mahan
9:30 AM CrossFit
16:05
9
Amanda
Spungin
12:15 PM CrossFit
17:00
10
Sarah
Willoughby
4:45 PM CrossFit
18:07
11
Shana
Schubert
4:45 PM CrossFit
18:24
12
Katie
Seelhoff
12:15 PM CrossFit
18:58
#35 bar, #25 sit ups
13
Ruthann
Christensen
12:15 PM CrossFit
19:20
14
Susan
McDonald
6:00 AM CrossFit
21:00
MRx everything, sub front squats
15
Heather
O’Leary
7:15 AM CrossFit
21:54
MRx everything, sub front squats, no weight on abmat situps
16
Nikki
James
6:00 PM CrossFit
21:57
17
Ann
Archinal
6:00 AM CrossFit
22:45
MRx everything, sub #15 bb for OH squats
18
Ann-Marie
whittington
6:00 PM CrossFit
25:35
19
Gina
Steadman
12:15 PM CrossFit
26:00
#55, #25, 65 sit up
20
Tina
Chen
3:30 PM CrossFit
27:22
#25, pvc for OH
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