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Components
Metcon
Push Jerk + Split Jerk
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 (7/8)
Workout
Wednesday
Primer
A: Metcon (Time)
Rx =
800m run
Rx+ =
1 mile run
treadmill or outside. pick your poison. dress warm!
Weightlifting
B: Push Jerk + Split Jerk (EMOM x 7 minutes )
climbing or across
Metcon
C: Metcon (AMRAP - Rounds and Reps)
Rx =
6 minute AMRAP of:
12 box jump overs (24,20)
8 dumbbell shoulder to overhead (50s/35s)
Rx+ =
dumbbells (70s/50s)
box jumps (30/24)
Extra
D: Metcon (4 Rounds for time)
1000m row; rest 3 minutes
750 row; rest 2 minutes
500m row; rest 1 minute
250m row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 08, 2021
Male Clients
1
Private
CrossFit: 5:30 PM
6:41
2
Josh
Patch
Open Gym
6:46
34x47 meter Shuttle sprints in barn
3
Stowe
Beam
Open Gym
6:53
Treadmill
4
BJ
Marsh
CrossFit: 5:00 AM
6:56
5
Private
CrossFit: 6:00 AM
8:08
6
Adam
Cole
CrossFit: 12:00 PM
8:50
sprinted
7
John
Mullen
CrossFit: 5:00 AM
8:00
5k bike
Female Clients
1
Heather
Lynaugh
Open Gym
7:14
2
Taylor
Turner
CrossFit: 5:30 PM
7:31
3
Myah
Pease
Open Gym
7:45
Treadmill
4
Gillian
Sowden
CrossFit: 5:00 AM
8:15
outside
5
Michaela
Goodwin
CrossFit: 6:00 AM
9:21
Treadmill
6
KRYSTAL
SEWELL
CrossFit: 6:00 AM
10:52
Out of doors
7
Anna
McKay
CrossFit: 6:00 AM
0:00
idk time
8
marjie
bish
CrossFit: 5:00 AM
9:00
Rowed 2000m ( not sure on time)
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