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Components
Metcon
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):
31 (17/14)
Workout
Wednesday
Warm-up
15 mins
Dynamic Warm-up
Metcon
30 mins
Metcon (AMRAP - Reps)
10 Sets of Rowing
30 sec for calories
1 min rest
*For total calories
Rest Approx 10 minutes afterwards
Metcon (No Measure)
6 min EMOM
10 Half Burpee Step ups (24/20)
*step down
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 16, 2015
Male Clients
1
Brandon
Shuck
11:00 AM CrossFit
169 Reps
18,18,18,17,17,17,17,17,15,15
2
Travis
Stutts
6:00 PM CrossFit
159 Reps
3
Cory
McCleaf
11:00 AM CrossFit
157 Reps
4
Andrew
Ross
6:00 PM CrossFit
150 Reps
21,18,16,14,14,14,14,14,13,12 started too fast... Live and learn
5
Trent
Guild
5:00 PM CrossFit
145 Reps
15, 16, 15, 15, 14, 13, 15, 13, 14, 15
6
Sam
Bowman
11:00 AM CrossFit
141 Reps
7
Jorge
Armenta
11:00 AM CrossFit
138 Reps
8
Kason
Davis
5:00 PM CrossFit
131 Reps
9
James
Gutin
7:00 PM CrossFit
121 Reps
12, 13, 13, 13, 12, 12, 12, 12, 11, 11
10
JR
Nunn
5:00 AM CrossFit
119 Reps
11
Jonathan
Visconti
6:00 PM CrossFit
115 Reps
12
Alan
Rosero
5:00 AM CrossFit
114 Reps
13
Dan
Carley
5:00 AM CrossFit
110 Reps
14
Harris
Qureshi
7:00 PM CrossFit
102 Reps
15
Rek
Soh
9:00 AM CrossFit
101 Reps
16
Private
7:00 PM CrossFit
80 Reps
17
Harris
Qureshi
11:00 AM CrossFit
158 Reps
Female Clients
1
Jackie
Cansler
6:00 PM CrossFit
102 Reps
2
Amy
Bullock
7:00 PM CrossFit
101 Reps
8 damper
3
Corey
Knight
7:00 PM CrossFit
97 Reps
6/7
4
Chenele
Kloc
6:00 PM CrossFit
95 Reps
5
Kelci
Peterson
7:00 PM CrossFit
93 Reps
6
Kelly
McVay
6:00 AM CrossFit
89 Reps
7
Molly
McDonald
7:00 PM CrossFit
85 Reps
8
Courtney
Schuler
9:00 AM CrossFit
80 Reps
8
Summer
Nunn
5:00 AM CrossFit
80 Reps
9
Laura
Yakamna
6:00 PM CrossFit
77 Reps
10
Michelle
Perno
7:00 PM CrossFit
76 Reps
no more rowers...assault bike
11
Omayra
Rosa
7:00 PM CrossFit
65 Reps
12
Lauren
Consiglio
11:00 AM CrossFit
62 Reps
13
Georgia
Rivers
7:00 PM CrossFit
47 Reps
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