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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
RVC
Program
CrossFit
Date
Workout
Wednesday - RVC
Class
(All)
CrossFit: 5:00 AM
CrossFit: 6:00 AM
Open Gym
CrossFit: 12:00 PM
CrossFit: 4:30 PM
CrossFit: 5:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
15 (10/5)
Workout
Wednesday
Metcon
A: Metcon (Time)
Rx+ =
3 rounds of:
50 double-unders
15 toes to bar
Into
5 rounds of:
10 goblet squats (50/35)
6 c2b pull-ups
Rx+ =
3 rounds of:
100 double-unders
25 toes to bar
Into
5 rounds of:
10 double dumbbell squats (50s/35s)
6 bar muscle ups
Extra
B: Metcon (Time)
Rx =
2 mile run
outside or treadmill
C: Metcon (AMRAP - Reps)
Rx =
3 minute AMRAP of:
Handstand Pushups
Rx+ =
Strict Handstand Pushups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 01, 2021
Male Clients
1
Josh
Patch
Open Gym
11:22
Figured out how to hold the dumbbells without freezing my hands t...
2
Chase
Gentilhomme
CrossFit: 5:00 AM
12:51
3
BJ
Marsh
CrossFit: 5:00 AM
20:50
4
Private
CrossFit: 6:00 AM
8:08
5
Stowe
Beam
Open Gym
9:37
6
Jesse
Cook
Open Gym
10:46
7
Bud
Vazquez
CrossFit: 6:00 AM
14:04
8
Private
CrossFit: 5:30 PM
15:22
9
Adam
Cole
CrossFit: 12:00 PM
10:21
100 singles, rest Rx
10
John
Mullen
CrossFit: 5:00 AM
11:49
Vups elevated ring rows
Female Clients
1
Alaina
Savage
CrossFit: 6:00 AM
11:38
2
Gillian
Sowden
CrossFit: 5:00 AM
14:30
3
marjie
bish
CrossFit: 5:00 AM
12:30
Mix of sit-ups and v ups 50 single jumps. Mod ring pull-ups and 2...
4
Myah
Pease
CrossFit: 5:00 AM
22:00
Rx+ with 3bmu attempts per round, 22 ish minutes
5
KRYSTAL
SEWELL
CrossFit: 6:00 AM
0:00
No idea on time, feel like I missed a round on the 2nd part, but ...
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