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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Resurgence
Program
Bodybuilding
CrossFit Kids
Crossfit Teens
Foundations
In-Person WOD
Open Gym
Specialty Class
Sports and Performance - Teens
TTHS Foundations
Yoga
Zoom (Virtual WOD)
Date
Workout
Monday - CrossFit Resurgence
Class
(All)
In Person Class: 4:00 AM
In Person Class: 5:00 AM
In Person Class: 6:15 AM
In Person Class: 8:30 AM
In Person Class: 9:45 AM
Supervised Childcare: 9:45 AM
In-Person WOD: 4:30 PM
In Person Class: 5:30 PM
In Person Class: 6:45 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
43 (17/26)
Workout
Monday
Warm-up
4 SETS
6 Up-Downs
6 Single DB Front Squat
6 Ring Rows*
*Rounds 3 and 4 athletes can perform 3-5 Strict Pull-Ups
Strength
Back Squat (1x2 / 1x2 / 1x2)
Back Squat
BACK SQUAT
1x2 @ 80% (Moderate) of 2RM
1x2 @ 85-90% (Mod-Heavy)
1x2+ @ 95% (Heavy)*
*As many reps as possible w/o failure...no more than 4-6.
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
25 DB Front Squats (50/35)|(35/20)
15 Chest to Bar Pull-Ups
10 DB Up-Down
(Score is Time)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 30, 2020
Male Clients
1
Brandon
Bonnes
In Person Class: 6:45 PM
1 x 5 @ 415 lbs
2
Scott
Reaska
In Person Class: 8:30 AM
1 x 6 @ 315 lbs
10@ empty bar 5@135 5@225 2@275-80% 2@295-85% 6@315-90%
3
craig
kaufman
In Person Class: 8:30 AM
1 x 5 @ 290 lbs
155,205,245,265,285,290
4
Joseph
de Jesus
In Person Class: 6:15 AM
1 x 6 @ 177 lbs
2 @ 150#; 2 @ 167
5
Joe
Baksha
In Person Class: 6:45 PM
1 x 3 @ 275 lbs
Still not full range but improvement
6
Joe
Gallelli
In Person Class: 5:00 AM
1 x 2 @ 405 lbs
7
Mike
Ilic
In Person Class: 9:45 AM
1 x 4 @ 165 lbs
8
Akbar
Faruqi
In-Person WOD: 4:30 PM
1 x 2 @ 315 lbs
9
Christopher
Toy
In Person Class: 5:30 PM
1 x 2 @ 295 lbs
10
Jim
McKinley
In-Person WOD: 4:30 PM
3 x 2 @ 285 lbs
11
Jason
Payne
In Person Class: 5:00 AM
1 x 2 @ 275 lbs
225/245/275
11
Zachary
Berlin
In Person Class: 5:00 AM
1 x 2 @ 275 lbs
135 185 225 275
12
David
Burton
In-Person WOD: 4:30 PM
1 x 2 @ 255 lbs
13
John
McKeague
In Person Class: 5:30 PM
1 x 2 @ 245 lbs
135,185,205,225,245
14
Zeeshan
Tarique
In Person Class: 6:15 AM
4 x 5 @ 95 lbs
15
Ken
Carn
In Person Class: 8:30 AM
3 x 2 @ 205 lbs
16
Brandon
Buchanan
In Person Class: 9:45 AM
1 x 0 @ 285 lbs
Female Clients
1
Private
In Person Class: 5:00 AM
1 x 5 @ 225 lbs
2
Megan
Corniel
In Person Class: 6:15 AM
1 x 5 @ 175 lbs
Ran out of time
3
Victoria
Wright
In Person Class: 6:45 PM
1 x 4 @ 205 lbs
172 & 182
4
Sarah
Furr
In-Person WOD: 4:30 PM
1 x 6 @ 133 lbs
5
Archana
Deshpande
In-Person WOD: 4:30 PM
1 x 4 @ 165 lbs
6
Diane
Ellig
In Person Class: 8:30 AM
1 x 5 @ 105 lbs
7
Ashley
Gentile
In Person Class: 9:45 AM
1 x 4 @ 125 lbs
75% 1RM
7
Carol
Price
In Person Class: 8:30 AM
1 x 4 @ 125 lbs
7
Denisse
Sommerfeld
In Person Class: 4:00 AM
1 x 4 @ 125 lbs
8
Elesa
Poteres
In Person Class: 6:15 AM
1 x 3 @ 165 lbs
9
Ruth
Santoyo
In Person Class: 9:45 AM
1 x 4 @ 115 lbs
35,15,10,10,5,15,10,10,5
10
Susan
ODonnell
In Person Class: 5:30 PM
1 x 4 @ 105 lbs
11
Crystal
McClenthen
In Person Class: 6:15 AM
1 x 3 @ 130 lbs
12
Melissa
Adaya
In Person Class: 8:30 AM
1 x 4 @ 95 lbs
13
Katie
Payne
In Person Class: 6:15 AM
1 x 2 @ 180 lbs
160, 170, 180
13
Pudge
Villers
In-Person WOD: 4:30 PM
1 x 3 @ 120 lbs
14
Private
In Person Class: 5:00 AM
1 x 2 @ 175 lbs
15
sunitha
araamudhu
In Person Class: 5:00 AM
1 x 3 @ 115 lbs
Felt heavy
16
TRICIA
ZALUZEC
In Person Class: 9:45 AM
1 x 2 @ 170 lbs
17
Jackelyn
Ruiz
In-Person WOD: 4:30 PM
1 x 2 @ 165 lbs
18
Deborah
Levin
In Person Class: 6:45 PM
1 x 2 @ 150 lbs
19
Shelly
Toy
In Person Class: 5:30 PM
1 x 2 @ 145 lbs
20
Keeley
Yore
In Person Class: 6:15 AM
1 x 3 @ 95 lbs
1x2@45,1x2@75
21
Nanis
Romero
In Person Class: 4:00 AM
1 x 2 @ 123 lbs
22
Samira
Sommerfeld
In Person Class: 4:00 AM
1 x 2 @ 105 lbs
22
Tracy
Burton
In-Person WOD: 4:30 PM
1 x 2 @ 105 lbs
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