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Components
Bench Press
Metcon
Back Squat
Deadlift
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
Week 2 of Swole - Crossfit Epically Awesome
Class
(All)
5:20 AM CrossFit
Open Gym 5:20AM-10:30AM
6:30 AM CrossFit
9:30 AM CrossFit
Lift Sesh w/ Jared 3PM-4PM
4PM-7:30PM Open Gym
4:10PM CrossFit
5:20 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):
33 (15/18)
Workout
Week 2 of Swole
Yoga/Mobility
Calf stretch on J-Cup
Warm-up
KB/Cardio Warm-Up
8 Minute Intervals
1. Single arm KB front squats
2. Single Jump Rope
3. ALT Step Jump Rope
4. KB Swings
Repeat
Skill/Strength
Bench Press (5x5)
Bench Press
Your 5x5 do not have to be at the same weight.
WOD
Metcon (Time)
4 rounds for time of:
40 Lunges w/ weight
Run 300 meters w/ weight
RX: 25-30/15-20
Superhero Training
Weightlifting
Back Squat (5x5)
Back Squat
Your sets of 5 can be at different weights. EG. 110x5, 115x5, 120x5
Deadlift (1x5)
Deadlift
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 05, 2016
Male Clients
1
Brett
Simmon
4:10PM CrossFit
5 x 5 @ 225 lbs
2
Brandon
Dues
Open Gym 5:20AM-10:30AM
5 x 5 @ 215 lbs
5x20 strict sit-ups.
3
Cyrus
Medrano
4:10PM CrossFit
5 x 5 @ 185 lbs
4
Frank
Valeriani
4:10PM CrossFit
5 x 5 @ 125 lbs
5
Eric
Orozco
9:30 AM CrossFit
5 x 5 @ 90 lbs
6
Caleb
Pickard
5:20 AM CrossFit
1 x 5 @ 205 lbs
185,165,135,95
6
Grant
McHaney
Lift Sesh w/ Jared 3PM-4P...
1 x 5 @ 245 lbs
185/205/225/235/245
6
Jared
Williams
Lift Sesh w/ Jared 3PM-4P...
1 x 5 @ 160 lbs
155-155-155-160-160
6
Jordan
Brewer
6:30 AM CrossFit
1 x 5 @ 205 lbs
6
Kevin
Martinez
9:30 AM CrossFit
1 x 5 @ 245 lbs
95,135,165,185,215,235,245
6
King
Ray
5:20 PM CrossFit
1 x 5 @ 195 lbs
Suck it Lee
6
lance
cartwright
Lift Sesh w/ Jared 3PM-4P...
1 x 5 @ 195 lbs
175 185 185 190 195
6
Lee
Ambrose
5:20 PM CrossFit
1 x 5 @ 180 lbs
4 x 185lbs
6
Matt
Osborn
6:30 PM CrossFit
1 x 5 @ 135 lbs
2x5 @125 1x5 @115 1x5 @110
6
Michael
Brandt
6:30 PM CrossFit
1 x 5 @ 175 lbs
135, 155, 165
Female Clients
1
Christina
Tovar
9:30 AM CrossFit
5 x 5 @ 95 lbs
2
Tabitha
Erickson
6:30 AM CrossFit
5 x 5 @ 85 lbs
75lbs x 2, 65 X 1, 55 X 1
3
Amanda
Kapule
9:30 AM CrossFit
5 x 5 @ 65 lbs
3
Destinee
Medrano
4:10PM CrossFit
5 x 5 @ 65 lbs
65,65,65,55,45
4
Heather
Powell
4:10PM CrossFit
5 x 5 @ 55 lbs
5
Angie
Grant
5:20 PM CrossFit
5 x 5 @ 45 lbs
2x30 1x 40,42,45
6
Andrea
Sierra
5:20 AM CrossFit
4 x 5 @ 60 lbs
1x5@35
6
Cara
Lopez
6:30 PM CrossFit
4 x 5 @ 65 lbs
55 lb 1X5
6
Steph
Karins
5:20 AM CrossFit
4 x 5 @ 90 lbs
1x4 @ 95
6
Buffie
Plack
6:30 PM CrossFit
3 x 5 @ 55 lbs
2x5@45
6
Emily
Hilton
9:30 AM CrossFit
3 x 5 @ 50 lbs
2x5 45 lbs
6
Tracy
Auber
6:30 AM CrossFit
3 x 5 @ 95 lbs
85,90,95,95,95
6
Angel
Baran
9:30 AM CrossFit
2 x 5 @ 95 lbs
6
Sayde
Brandt
6:30 PM CrossFit
2 x 5 @ 85 lbs
55, 65, 75,
6
Janet
James
5:20 AM CrossFit
1 x 5 @ 85 lbs
65, 75, 80, 85, failed 4th rep when repeated 85
6
Private
6:30 AM CrossFit
1 x 5 @ 65 lbs
6
Rachel
Kimbrell
6:30 AM CrossFit
1 x 5 @ 75 lbs
6
Sarah
Henson
5:20 AM CrossFit
1 x 5 @ 90 lbs
65, 75, 80, 85, 90
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