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Components
Metcon
Handstand Push-ups
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Wednesday - CrossFit Pineville
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
9:00 AM CrossFit
11:00 AM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
7:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
34 (16/18)
Workout
Wednesday
Warm-up
15 minutes
Dynamic Warm-up
Metcon
25 mins
Metcon (4 Rounds for time)
Volume Running
4X400m
*Rest 2 minutes between runs
*Each run for time
*25 min cap
Gymnastics
15 mins
5x1:00 OH Plate Holds
3 sets of wall walk to shoulder taps (10-25 taps)
3x5 HSPU
*Add deficit or scale accordingly
Handstand Push-ups (3x5)
Handstand Push-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 09, 2015
Male Clients
1
Frayne
Abernathy
6:00 AM CrossFit
4:55
2
John
Tysinger
6:00 AM CrossFit
5:05
3
James
Gutin
5:00 PM CrossFit
5:28
Treadmill...
4
christopher
carroll
6:00 PM CrossFit
5:29
5
Travis
Stutts
6:00 PM CrossFit
5:47
6
Tyler
Johnson
5:00 PM CrossFit
5:49
Side note: running is not enjoyable
7
Justin
Higbee
5:00 PM CrossFit
6:04
8
Chad
Harrell
6:00 AM CrossFit
6:05
9
Chad
Cockerill
6:00 PM CrossFit
6:20
10
Justin
Flatt
6:00 PM CrossFit
6:22
11
John
Quattlebaum
6:00 PM CrossFit
6:37
12
Chad
Jenkins
11:00 AM CrossFit
6:44
13
Alan
Rosero
5:00 PM CrossFit
6:51
14
Jonathan
Visconti
6:00 PM CrossFit
7:05
15
Private
6:00 PM CrossFit
7:34
16
Dan
Carley
5:00 AM CrossFit
8:21
Female Clients
1
Suzanne
Smith
5:00 PM CrossFit
5:50
2
Jackie
Cansler
5:00 PM CrossFit
6:18
3
Emperatriz
Martinez
11:00 AM CrossFit
6:19
4
Molly
McDonald
7:00 PM CrossFit
6:20
5
Michelle
Perno
6:00 PM CrossFit
6:35
6
Michelle
Shuck
9:00 AM CrossFit
6:53
7
Holli
Christ
5:00 PM CrossFit
7:03
8
Marieta
Stewart
6:00 AM CrossFit
7:15
9
Kelci
Peterson
7:00 PM CrossFit
7:42
10
Wendy
Raider
5:00 PM CrossFit
7:48
11
Courtney
Schuler
9:00 AM CrossFit
7:51
12
Corey
Knight
7:00 PM CrossFit
8:01
13
Cara
Stutts
6:00 PM CrossFit
8:25
14
Jennifer
Rosa
9:00 AM CrossFit
8:44
15
Omayra
Rosa
9:00 AM CrossFit
8:45
16
Lisa
Hovis
5:00 AM CrossFit
0:00
17
Amy
Bullock
5:00 PM CrossFit
6:15
400m row
18
Private
11:00 AM CrossFit
6:56
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