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Components
Front Squat
Clock watcher
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Friday - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
8:15 AM CrossFit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
40 (19/21)
Workout
Friday
Strength
Front Squat
Front Squat
Stamina Squatting (Final Week)
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 85% of 1RM Front Squat For Both Lifts
Metcon
Clock watcher (Time)
3 Rounds: (20 minute cap)
10 C2B Pull-ups (Rx+= Bar Muscle-ups)
20 Push-ups (Rx+= Kipping Handstand Push-ups)
30 abmat Sit ups (Rx+= GHD Sit-ups)
40 Wallballs (20/14)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 14, 2018
Male Clients
1
3
Pete
3:30 PM CrossFit
6 x 1 @ 252.5 lbs
1
John
Wedding
3:30 PM CrossFit
6 x 1 @ 252.5 lbs
2
John
O'Keefe
12:15 PM CrossFit
6 x 1 @ 245 lbs
2
Kyle
Brytowski
12:15 PM CrossFit
6 x 1 @ 245 lbs
3
Kevin
Lacjak
5:30 PM CrossFit
6 x 1 @ 225 lbs
4
Rob
Bush
6:00 AM CrossFit
6 x 1 @ 215 lbs
5
Private
6:00 AM CrossFit
6 x 1 @ 207.5 lbs
6
Private
5:30 PM CrossFit
6 x 1 @ 185 lbs
6
Jim
Anderson
3:30 PM CrossFit
6 x 1 @ 185 lbs
6
Sylvain
Thibault
5:30 PM CrossFit
6 x 1 @ 185 lbs
7
Doug
Kittelsen
8:15 AM CrossFit
6 x 1 @ 175 lbs
7
John
Williamson
5:30 PM CrossFit
6 x 1 @ 175 lbs
7
Michael
Leonard
5:30 PM CrossFit
6 x 1 @ 175 lbs
8
scott
sabina
8:15 AM CrossFit
6 x 1 @ 155 lbs
9
Matthew
Emmons
8:15 AM CrossFit
6 x 1 @ 150 lbs
10
ed
roy
5:30 PM CrossFit
6 x 1 @ 145 lbs
11
John
Hays
9:30 AM CrossFit
6 x 1 @ 135 lbs
12
Connor
Culligan
5:30 PM CrossFit
6 x 1 @ 125 lbs
13
Dan
Lincoln
6:00 AM CrossFit
6 x 1 @ 90 lbs
Female Clients
1
Jami
Cheateaux
9:30 AM CrossFit
6 x 1 @ 145 lbs
1
Trysta
Wedding
3:30 PM CrossFit
6 x 1 @ 145 lbs
2
Christina
Griggs
8:15 AM CrossFit
6 x 1 @ 140 lbs
3
Kristin
Head
6:00 AM CrossFit
6 x 1 @ 125 lbs
4
Kathy
Griffiths
8:15 AM CrossFit
6 x 1 @ 115 lbs
4
Sarah
Guillaudeu
6:00 AM CrossFit
6 x 1 @ 115 lbs
5
courtney
alberts
9:30 AM CrossFit
6 x 1 @ 105 lbs
5
Elise
Matheny
9:30 AM CrossFit
6 x 1 @ 105 lbs
5
Johana
Matuskova
9:30 AM CrossFit
6 x 1 @ 105 lbs
6
Peri
Vogl
5:30 PM CrossFit
6 x 1 @ 95 lbs
6
Susan
McDonald
12:15 PM CrossFit
6 x 1 @ 95 lbs
7
Heather
O’Leary
9:30 AM CrossFit
6 x 1 @ 90 lbs
8
Lexi
Landers
4:30 PM CrossFit
6 x 1 @ 85 lbs
8
Teri
Heines
4:30 PM CrossFit
6 x 1 @ 85 lbs
9
Annie
Dougherty
5:30 PM CrossFit
6 x 1 @ 75 lbs
9
Erica
Haag
8:15 AM CrossFit
6 x 1 @ 75 lbs
9
Jaime
DuBois
3:30 PM CrossFit
6 x 1 @ 75 lbs
10
Amanda
Spungin
9:30 AM CrossFit
6 x 1 @ 70 lbs
11
Vicki
Spicer
9:30 AM CrossFit
6 x 1 @ 55 lbs
12
Gail
Finley
6:00 AM CrossFit
6 x 1 @ 35 lbs
12
Marian
Burgess
4:30 PM CrossFit
6 x 1 @ 35 lbs
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