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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Armed
Program
Armed Build and Motor
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
“All our dreams can come true, if we have the courage to pursue them.” – Walt Disney - 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):
24 (13/11)
Workout
“All our dreams can come true, if we have the courage to pursue them.” – Walt Disney
Prehab
:30 Bottom Squat Hold
10 Single Leg Hip Extensions
2 Rounds
A1): Back Squat (3x15 @40% (Tempo 21x1))
Back Squat
-A2) Single Leg RDL 3x10 (each leg)
WOD: Metcon (Time)
10 Russian Kettlebell Swings
10 Goblet Squats
10 Burpee
30 Double Unders
3 Rounds
70lb/55lb 55lb/45lb 45lb/35lb
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 29, 2021
Male Clients
1
yitzy
travis
5:15 PM CrossFit
3 x 15 @ 245 lbs
2
John
Lorfils
6:00 AM CrossFit
3 x 15 @ 140 lbs
3
Jeancarlos
Reyes
5:15 PM CrossFit
3 x 15 @ 135 lbs
3
Kerbster
Kers
7:15 PM CrossFit
3 x 15 @ 135 lbs
3
Luis
Padilla
6:00 AM CrossFit
3 x 15 @ 135 lbs
3
Malik
Grove
5:15 PM CrossFit
3 x 15 @ 135 lbs
3
Milko
Rakela
5:15 PM CrossFit
3 x 15 @ 135 lbs
4
RONNY
COHEN
6:00 AM CrossFit
3 x 15 @ 125 lbs
5
Pedro
Alvarez
6:00 AM CrossFit
3 x 15 @ 115 lbs
5
Thomas
Dougherty
7:00 AM CrossFit
3 x 15 @ 115 lbs
6
Abraham
Zuniga
9:00 AM CrossFit
3 x 15 @ 100 lbs
7
Eduardo
Levi
5:15 PM CrossFit
3 x 15 @ 35 lbs
8
Juanchi
Gonzalez
6:15 PM CrossFit
3 x 15 @ 0 lbs
Female Clients
1
Sandra
Harris
9:00 AM CrossFit
3 x 15 @ 450 lbs
2
Kari
miranda
9:00 AM CrossFit
3 x 15 @ 115 lbs
3
Chandra
Pena
9:00 AM CrossFit
3 x 15 @ 95 lbs
75,85,95
4
Hindy
Hazan
9:00 AM CrossFit
3 x 15 @ 85 lbs
4
karen
castillo
9:00 AM CrossFit
3 x 15 @ 85 lbs
4
Michelle
HALL
6:00 AM CrossFit
3 x 15 @ 85 lbs
5
Coinncy
Pascal
7:15 PM CrossFit
3 x 15 @ 80 lbs
6
Jennifer
Dellis
7:00 AM CrossFit
3 x 15 @ 75 lbs
6
maria
bracho
9:00 AM CrossFit
3 x 15 @ 75 lbs
6
Sarah
Wilson
6:00 AM CrossFit
3 x 15 @ 75 lbs
7
desiree
garcia
5:15 PM CrossFit
3 x 15 @ 35 lbs
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