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Components
Bent Over Row
Metcon
Settings
Location
(All)
CrossFit Armed
Program
Armed Build and Motor
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
“The last three or four reps is what makes the muscle grow. This area of pain divides a champion from someone who is not a champion.”- Arnold Schwarzenegger - CrossFit Armed
Class
(All)
6:00 AM CrossFit
7:00 AM CrossFit
8:00 AM CrossFit
9:00 AM CrossFit
ZOOM ONLY CROSSFIT
5:15 PM CrossFit
6:15 PM CrossFit
7:15 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (8/5)
Workout
“The last three or four reps is what makes the muscle grow. This area of pain divides a champion from someone who is not a champion.”- Arnold Schwarzenegger
PREHAB
12 Scapula Pull ups
5 Bomber Push ups
2 Rounds
A1): Bent Over Row (4x15 Tempo 21x1 (Supinated Grip) )
Bent Over Row
A2) Pull Up Static Hold 4x20sec
WOD: Metcon (AMRAP - Rounds and Reps)
8 Handstand Push up (10 Pike Handstand Push up)
25ft Burpee Broad Jump
8 Alternating Dumbbell Snatch (each arm)
25ft Reverse Walking Lunges
14 min Amrap
50lb/35lb 35lb/25lb 25lb/15lb
*Every 2min 10 V-ups*
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 23, 2021
Male Clients
1
Kerbster
Kers
7:15 PM CrossFit
4 x 15 @ 135 lbs
2
Brian
Trank
6:00 AM CrossFit
4 x 15 @ 95 lbs
2
John
Lorfils
6:00 AM CrossFit
4 x 15 @ 95 lbs
2
Pablo
Ospina
6:00 AM CrossFit
4 x 15 @ 95 lbs
3
Pedro
Alvarez
6:00 AM CrossFit
4 x 15 @ 85 lbs
4
Shmuel
Hazan
8:00 AM CrossFit
4 x 15 @ 75 lbs
5
Malik
Grove
6:15 PM CrossFit
4 x 15 @ 65 lbs
6
Thomas
Dougherty
7:00 AM CrossFit
4 x 12 @ 95 lbs
Female Clients
1
Michelle
HALL
6:00 AM CrossFit
4 x 15 @ 65 lbs
2
karen
castillo
9:00 AM CrossFit
4 x 15 @ 60 lbs
2
katherine
almazan
9:00 AM CrossFit
4 x 15 @ 60 lbs
3
Kari
miranda
6:15 PM CrossFit
4 x 15 @ 55 lbs
4
Hindy
Hazan
8:00 AM CrossFit
4 x 15 @ 45 lbs
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