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Components
"TRYPTOPHAN"
Settings
Location
(All)
CrossFit VU
Program
CrossFit
Date
Workout
Wednesday - CrossFit VU
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (8/11)
Workout
Wednesday
Warm-up
2:00 Bike or Row (Increase pace every :30 starting from EZ)
Into…
2 SETS
5 Scap Push-Ups
5 Push-Up to Down Dog
5 Wall Ball Front Squats
5 Wall Ball Push Press
Into…
1 round
5 HSPU or HR Push Ups
7 Wall Ball
10 cal row/8 cal bike (hard)
Workout
"TRYPTOPHAN" (Time)
5 ROUNDS FOR TIME*
11 Handstand Push-Ups or HR Push-Ups
21 Wall Balls (20/14)|(14/10)
20/15 Cal Bike or 25/20 cal row
(Score is Time)
RX +
6 rounds
Scaled
5-8 HR Push-Up
10-15 WB
15/12 cal bike or 20/15 row
Less weight
*30 min time cap
Cool Down
FOR RECOVERY
5:00 EZ Bike*
*Nasal Breathing Only
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 02, 2020
Male Clients
1
Joseph
Gadilhe
8:30 AM CrossFit
21:36
2
Alexander
Rios
6:00 AM CrossFit
12:32
7 pu 14 15 cal 5 reps
3
Jack
Berry
6:00 AM CrossFit
17:13
I said quad damn son! Bike
4
Lex
Egea
6:00 AM CrossFit
18:45
griosss
5
James
Wall
8:30 AM CrossFit
18:54
6
Eli
Brewton
6:00 AM CrossFit
19:47
7
Wesley
Rogers
6:00 AM CrossFit
20:18
8
Kenneth
Smith
4:30 PM CrossFit
24:48
HRPU, 20# WBS, 25 CAL ROW
Female Clients
1
Katie
Brookes
8:30 AM CrossFit
22:30
ab mat HSPUs
2
Lianne
San Andres
8:30 AM CrossFit
23:15
🥴🥴🥴 | row
3
Lakeisha
Crouch
5:30 PM CrossFit
24:30
Bike
4
Emalie
Stepan
8:30 AM CrossFit
25:20
Bike
5
Anita
Dean
4:30 PM CrossFit
19:53
Saw y’all crazies rxPLUs after I finished 😂🤣😍 I should have
6
Crystal
Millard
6:00 AM CrossFit
19:28
Knee hand released pushups
7
Abby
Morales
4:30 PM CrossFit
19:30
HRPU, 14#, 15 cal row
8
Naomi
Kjer
6:00 AM CrossFit
20:54
11 KHRPU, 14 WBS @ 10lbs, 20 cal row
9
Jessica
Johnson
5:00 AM CrossFit
21:25
7 HRPU 14 WBS 20 cal row
10
Joy
Harrell
8:30 AM CrossFit
22:21
Did the HSPU’s but only went down half way each time.
11
Kimberly
Krohn
6:30 PM CrossFit
24:04
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