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Components
Shoulder Press
6:00 EMOM
Metcon
Push ups
Settings
Location
(All)
CrossFit Armed
Program
Armed Build and Motor
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
“The secret of getting ahead is getting started.” – Mark Twain - 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):
26 (15/11)
Workout
“The secret of getting ahead is getting started.” – Mark Twain
Prehab
Shoulder Complex
5 Circles Forward / 5 Backwards
5 Lateral Scarecrow
5 I-Y-T
X2
Use a 5lb/2.5lb dumbbell
A1): Shoulder Press (3x15 @40% (Tempo 21x1) )
Shoulder Press
-A2) Plank Hold 3x 30sec-60sec
6:00 EMOM
1 Power Clean
1 Hang Squat Clean
1 Front Squat
1 Split Jerk
Built up in weight but keep good form
Metcon (Time)
Row Intervals
- 250m/200m Row
Rest 1 min
X5
WOD: Push ups (Time)
Finisher
Men 100 Push Ups
Women 60 Push ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 30, 2021
Male Clients
1
Kerbster
Kers
7:15 PM CrossFit
3 x 15 @ 95 lbs
1
yitzy
travis
5:15 PM CrossFit
3 x 15 @ 95 lbs
2
Jeancarlos
Reyes
5:15 PM CrossFit
3 x 15 @ 85 lbs
65,85, 85
3
John
Lorfils
6:00 AM CrossFit
3 x 15 @ 75 lbs
3
Luis
Padilla
6:00 AM CrossFit
3 x 15 @ 75 lbs
3
Pedro
Alvarez
6:00 AM CrossFit
3 x 15 @ 75 lbs
4
Joey
Senker
6:15 PM CrossFit
3 x 15 @ 65 lbs
4
luis
pincay
6:15 PM CrossFit
3 x 15 @ 65 lbs
4
Pablo
Ospina
6:00 AM CrossFit
3 x 15 @ 65 lbs
4
Thomas
Dougherty
6:00 AM CrossFit
3 x 15 @ 65 lbs
5
Shmuel
Hazan
8:00 AM CrossFit
3 x 15 @ 55 lbs
6
Eduardo
Levi
5:15 PM CrossFit
3 x 15 @ 25 lbs
7
Bautista
Sampallo
6:15 PM CrossFit
3 x 15 @ 0 lbs
7
Brian
Trank
6:00 AM CrossFit
3 x 12 @ 135 lbs
7
RONNY
COHEN
6:00 AM CrossFit
1 x 7 @ 115 lbs
10@95,10@105,7@115
Female Clients
1
Stephanie
Haave
9:00 AM CrossFit
3 x 15 @ 75 lbs
2
Kari
miranda
9:00 AM CrossFit
3 x 15 @ 45 lbs
2
Michelle
HALL
6:00 AM CrossFit
3 x 15 @ 45 lbs
3
Diana
Sanchez
6:15 PM CrossFit
3 x 15 @ 40 lbs
3
Hindy
Hazan
8:00 AM CrossFit
3 x 15 @ 40 lbs
3
Leticia
Gomes
7:15 PM CrossFit
3 x 15 @ 40 lbs
4
Beatriz
Brandt
7:15 PM CrossFit
3 x 15 @ 35 lbs
4
Coinncy
Pascal
7:15 PM CrossFit
3 x 15 @ 35 lbs
4
karen
castillo
6:15 PM CrossFit
3 x 15 @ 35 lbs
Bar only
4
lamiaa
boukoumjih
5:15 PM CrossFit
3 x 15 @ 35 lbs
4
maria
bracho
5:15 PM CrossFit
3 x 15 @ 35 lbs
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