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Components
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
Burgener Strength
CROSSFIT
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Date
Workout
Thursday - CROSSFIT GRAYS HARBOR
Class
(All)
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 4:30 PM ( CrossFit Grays Harbor)
CrossFit: 5:30 PM ( CrossFit Grays Harbor)
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
9 (5/4)
Workout
Thursday
Warm-up
2 ROUNDS...
10 Alt Side Lunges
10 Alt. Step Ups
10 Shoulder Taps
:10 Bar Hang
2 ROUNDS...
10 Jumping Air Squats
10 Box Jumps
2 Wall Walks
10 Scap Pull Ups
Workout
Metcon (Time)
4 ROUNDS FOR TIME
5 Box Jumps (30/24)*
9 Strict Pull-Ups
12 HSPU or Seated DB Strict Press
3 Deadlifts (AHAP)
*Box Jumps go up by 10 each round (5-15-25-35)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 05, 2019
Male Clients
1
Jim
Boora
CrossFit: 9:00 AM
17:49
2
Randy
Buehner
CrossFit: 5:30 PM ( Cross...
15:36
185 DL 35 Seated DB Press
3
Bob
Barene
CrossFit: 5:30 PM ( Cross...
16:55
24 bj, 2 mat hspu, 265
4
Kevin
Sparks
CrossFit: 5:30 PM ( Cross...
17:33
205#, jump ups, db press
5
Ryan
Farrer
CrossFit: 9:00 AM
17:49
#225
Female Clients
1
Kavina
Brown
CrossFit: 6:30 PM
10:20
2
Tamara
Lyn
CrossFit: 12:00 PM
10:45
Db strict press/jumping pullupe
3
Cristen
Rogers
CrossFit: 4:30 PM ( Cross...
13:01
135# 3 mat hspu ring rows off box
4
Dawn
Hilliard
CrossFit: 5:30 PM ( Cross...
13:30
Went up 5 each round on box jumps
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