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Components
Tabata Row Calories
Wendler Week 2 Back Squat
Metcon
Settings
Location
(All)
Turn2CrossFit
Program
CrossFit
Endurance Club
Teens/Juniors CrossFit
Date
Workout
December 18, 2018 - Turn2CrossFit
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
9:30 AM CrossFit
10:30 AM Open Gym
12:00 PM CrossFit Advanced
4:00 PM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
53 (24/29)
Workout
December 18, 2018
Warm-up
Row 400m
Tabata Row for Calories
10m Samson Stretch
10m Toe Grab Hamstring Stretch
1 Minute Couch Stretch each side
Tabata Row Calories (Calories)
8 Rounds of:
Row for Max Calories
:20 Row
:10 rest
Wendler Warm-Up
Today's Lift in the following scheme:
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
then move on to today's sets
Wendler Week 2 Back Squat (3 @ 70%, 3 @ 80%, 3+ @ 90%)
Calculate your numbers off of 90% of your 1 rep max
(These percentages should match the app tdoay)
Metcon (Time)
5 Rounds for time:
10 Back Squats @ 40% 1RM (not from rack)
10 Chest to Bar Pull-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 18, 2018
Male Clients
1
James
Nunley
9:30 AM CrossFit
70 Calories
1
Tyler
Wood
12:00 PM CrossFit Advance...
70 Calories
2
Rob
McDaniel
12:00 PM CrossFit Advance...
68 Calories
3
Ryan
Morris
6:00 AM CrossFit
62 Calories
4
Chris “Fly
Eagles Fly ...
12:00 PM CrossFit Advance...
61 Calories
4
Coach
Jose
4:00 PM CrossFit
61 Calories
5
John
Harris
5:00 PM CrossFit
60 Calories
6
Billy
Dedich
6:00 PM CrossFit
56 Calories
7
Coach
Tony
12:00 PM CrossFit Advance...
52 Calories
programmed on the C2!!!
7
Rick
Kordick
6:00 AM CrossFit
52 Calories
8
Scott
Puclik
5:00 AM CrossFit
51 Calories
9
Danny
Martinez
4:00 PM CrossFit
50 Calories
9
Patrick
Elsasser
12:00 PM CrossFit Advance...
50 Calories
9
Phil
Beltran
4:00 PM CrossFit
50 Calories
10
Craig
Radke
5:00 PM CrossFit
48 Calories
11
Scott
Mann
8:30 AM CrossFit
47 Calories
12
Julio
Robles
6:00 AM CrossFit
43 Calories
13
Edward
Bennett
5:00 PM CrossFit
41 Calories
14
Alan
Vogan
5:00 AM CrossFit
40 Calories
14
Mason
Radke
5:00 PM CrossFit
40 Calories
15
Taylor
York
9:30 AM CrossFit
60 Calories
16
Coach
Crafty
9:30 AM CrossFit
56 Calories
16
Cody
Sloan
6:00 PM CrossFit
56 Calories
17
Darrin "D"
Kent
12:00 PM CrossFit Advance...
0 Calories
I had a failed rep programming the rower...
Female Clients
1
Coach
K
6:00 AM CrossFit
51 Calories
2
Coach
Jaime
5:00 AM CrossFit
49 Calories
2
Yianoula
“Nola” Warne
9:30 AM CrossFit
49 Calories
3
Gabby
Vizcaino
10:30 AM Open Gym
48 Calories
4
Kerri
Evans
9:30 AM CrossFit
47 Calories
5
Leah
Braun
9:30 AM CrossFit
46 Calories
6
Sheri
Koch
6:00 AM CrossFit
44 Calories
6
Victoria
Covarrubias
5:00 AM CrossFit
44 Calories
7
Jennifer
Bean
12:00 PM CrossFit Advance...
43 Calories
7
Jennifer
Le Fevre
5:00 PM CrossFit
43 Calories
7
Shauna
Love
5:00 AM CrossFit
43 Calories
8
Jayme
Pilon
9:30 AM CrossFit
42 Calories
9
Coach
Geo
8:30 AM CrossFit
41 Calories
9
Elissa
Marshall
6:00 AM CrossFit
41 Calories
9
Ivanna
Beltran
4:00 PM CrossFit
41 Calories
10
Ashley
Fiala
8:30 AM CrossFit
40 Calories
10
Beth
Johnson
5:00 PM CrossFit
40 Calories
10
Jayme
Crist
4:00 PM CrossFit
40 Calories
10
Sandy
“Pants” Diaz
4:00 PM CrossFit
40 Calories
11
Private
5:00 PM CrossFit
39 Calories
12
Bautista “B”
Spears
4:00 PM CrossFit
38 Calories
12
Private
6:00 AM CrossFit
38 Calories
13
Drienna
Green
8:30 AM CrossFit
31 Calories
14
Alexis
Castillo
6:00 PM CrossFit
24 Calories
15
Jen
Loner
9:30 AM CrossFit
44 Calories
16
Sissy
Bojorquez
12:00 PM CrossFit Advance...
40 Calories
17
Lori
Sloan
6:00 PM CrossFit
35 Calories
18
Renetta
Johnson
8:30 AM CrossFit
30 Calories
19
Kenzie
Farrier
5:00 PM CrossFit
24 Calories
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