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Components
Close Grip Bench Press
Batman
Clean
Paused Front Squat
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
12/09/2016 - Crossfit Epically Awesome
Class
(All)
Open Gym 5:20AM-10:30AM
5:20 AM CrossFit
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):
26 (12/14)
Workout
12/09/2016
Yoga/Mobility
Hamstrings
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
Close Grip Bench Press (3x5)
Hands inside shoulder width.
Your sets of 5 can be at different weights. EG. 110x5, 115x5, 120x5
WOD
Batman AKA Bruce Wayne. He is known for being a cunning powerhouse. He is agile, strong, and fast. You'll need to be for this WOD.
Batman (Time)
6-15-9-12
RX:
Deadlifts, 225/135
Pull-ups
Push-ups
RX+:
Deadlifts, 275/195
Muscle-ups
Clapping Push-ups
Superhero Training
Weightlifting
Clean (3x3)
Clean
Your sets of 3 can be at different weights. EG. 110x5, 115x5, 120x5
Paused Front Squat (3x5)
Paused Front Squat
Your sets of 5 can be at different weights. EG. 110x5, 115x5, 120x5
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 09, 2016
Male Clients
1
Brett
Simmon
4:10PM CrossFit
3 x 5 @ 205 lbs
1
Clark
moncure
6:30 AM CrossFit
3 x 5 @ 205 lbs
2
Brandon
Dues
5:20 PM CrossFit
3 x 5 @ 195 lbs
3
John
Schwall
5:20 AM CrossFit
3 x 5 @ 135 lbs
95(x1), 115(5)x2, 135(3x)
4
Brandon
Harris
5:20 PM CrossFit
3 x 5 @ 0 lbs
80+40
4
Kevin
Martinez
9:30 AM CrossFit
2 x 5 @ 225 lbs
95,135,185,205,225 x 2 Kept a closer grip this time around
4
Ryan
Spitznagel
5:20 AM CrossFit
2 x 5 @ 135 lbs
125, 135, 135
4
Brendon
Jimenez
Lift Sesh w/ Jared 3PM-4P...
1 x 5 @ 275 lbs
95; 135; 185; 225; 275; 1x2 at 285, fail on 3rd rep
4
Grant
McHaney
Lift Sesh w/ Jared 3PM-4P...
1 x 5 @ 225 lbs
195/215/225
4
Jared
Williams
Lift Sesh w/ Jared 3PM-4P...
1 x 5 @ 155 lbs
135-145-155
4
King
Ray
6:30 AM CrossFit
1 x 5 @ 175 lbs
155...135
4
lance
cartwright
6:30 AM CrossFit
1 x 4 @ 205 lbs
185 185
Female Clients
1
Estrella ...
Perez
6:30 PM CrossFit
3 x 5 @ 85 lbs
2
Brandi
Schwall
6:30 AM CrossFit
3 x 5 @ 75 lbs
3
Nicole
Dues
5:20 PM CrossFit
3 x 5 @ 65 lbs
4
Andrea
Sierra
9:30 AM CrossFit
3 x 5 @ 55 lbs
1x5 @60
5
Angie
Grant
4:10PM CrossFit
3 x 5 @ 50 lbs
45-47-50
5
Emily
Hilton
9:30 AM CrossFit
3 x 5 @ 50 lbs
6
Amanda
Kapule
6:30 PM CrossFit
2 x 5 @ 75 lbs
6
Janet
James
5:20 AM CrossFit
2 x 5 @ 75 lbs
failed 5th rep on 3rd set. did 2 at 80#
6
Steph
Karins
5:20 AM CrossFit
2 x 5 @ 85 lbs
plus 1x4 85
6
Tracy
Auber
6:30 PM CrossFit
2 x 5 @ 95 lbs
1 set at 90
6
Brittany
Pickard
4:10PM CrossFit
1 x 5 @ 75 lbs
2x4- 80lb
6
Buffie
Plack
9:30 AM CrossFit
1 x 5 @ 60 lbs
1@50 1@55
6
Heather
Powell
4:10PM CrossFit
1 x 5 @ 55 lbs
2 sets 50
6
Tabitha
Erickson
6:30 AM CrossFit
1 x 5 @ 95 lbs
85 x 1, 75 x 1, 55 x 1
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