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Components
Metcon
Settings
Location
(All)
Driving Force CrossFit
Program
Date
Workout
12/20/18 - Driving Force CrossFit
Class
(All)
5:30 AM CrossFit
9:00 AM CrossFit
CrossFit: 10:00 AM
3:30 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
7:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
44 (29/15)
Workout
12/20/18
Warm-up
Cardio Thursday
1:00 Bike
200m Row
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Quad Stretch
Metcon
Metcon (Time)
3 RDS
50 Cal Bike
1000m Ski or 800m Run
1000m Row
45min cap
Stagger athletes at different machines if needed.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 20, 2018
Male Clients
1
Sammy
Gomez
5:30 PM CrossFit
34:33
bike ski row
2
Jeff
Flippen
CrossFit: 10:00 AM
36:24
bike ski row #aerobiccapacity
3
Clive
Phillips
7:30 PM CrossFit
38:39
Bike ski row. Very slow first round
4
Trevor
Darling
9:00 AM CrossFit
39:07
ski row bike
5
luis
lopez
5:30 AM CrossFit
39:09
Bike ski row
6
Frank
Carvalho
5:30 AM CrossFit
39:16
bike.. run.. row!!
7
Michael
Sasario Jr
5:30 AM CrossFit
39:26
bike.. row.. ski
8
Carlos
Mejias
3:30 PM CrossFit
39:27
9
Brian
Brunette
4:30 PM CrossFit
40:19
bike run row
10
John
Lowe
9:00 AM CrossFit
42:11
ski/run/ski
11
Andres
Leiton
4:30 PM CrossFit
42:50
bike ski row
11
Sebastian
Bert
9:00 AM CrossFit
42:50
ski row bike. run x 1
12
Ioannys
Kizeridis
5:30 AM CrossFit
44:01
Bike, Sky, Row
13
Guillermo
Hanfling
5:30 PM CrossFit
44:15
bike ski row
14
Carlos
Quilichini
9:00 AM CrossFit
44:18
15
marquiche
hughes
5:30 PM CrossFit
44:35
bike ski row
16
Juan
Reynoso
5:30 AM CrossFit
44:44
Bike,row,ski
17
ALEXANDER
VASQUEZ
7:30 PM CrossFit
45:18
Thank you Sammy !!
18
Josh
Mejia
5:30 PM CrossFit
46:20
19
butler
auguste
9:00 AM CrossFit
47:22
Thank you Coach Jeff for keeping the clock running.
20
Mohamed
Sabry
4:30 PM CrossFit
47:38
ski row bike
21
Andrés
Holguín
4:30 PM CrossFit
47:55
bike ski row
22
Mario
Silva
7:30 PM CrossFit
49:50
23
claussen
quiroz
7:30 PM CrossFit
50:58
Row, bike, ski
24
Robert
Lassegue
CrossFit: 10:00 AM
51:17
Did it on Friday!
25
Jose
Campos
9:00 AM CrossFit
54:19
Bike, Sky, Row
26
Emanuel
Ramirez
5:30 PM CrossFit
45:00
2+50cal &1848m
26
sheldon
vilsaint
3:30 PM CrossFit
45:00
last row 100c
27
Rey
Santacreu
6:30 PM CrossFit
50:00
dnf
Female Clients
1
Amy
Chatfield
3:30 PM CrossFit
43:13
wtf no master or female scale lol
2
Alexandra
Ochoa
5:30 AM CrossFit
45:00
2 + 1447 (1000 row + 447 ski)
2
Christie
Baquero
5:30 AM CrossFit
45:00
DNF/ 2rd 36
2
christine
yi
7:30 PM CrossFit
45:00
Finished 3rd round 800m run
3
Priscilla
Arias
CrossFit: 10:00 AM
49:04
4
Daphne
Jean-Pierre
5:30 AM CrossFit
49:50
bike. run. row
5
erika
betancurt
4:30 PM CrossFit
50:00
200m + 50 cal remaining
6
Lina
Espinoza
9:00 AM CrossFit
51:20
7
Evelyn
Gomez
6:30 PM CrossFit
53:21
Straight survival mode!!!!!
8
Dennis
Moreno
CrossFit: 10:00 AM
58:00
9
Gricelda
Bonilla
5:30 AM CrossFit
45:00
30 cal bike
9
katherine
altmirano
5:30 AM CrossFit
45:00
dnf
9
Lori
Iglesias
5:30 AM CrossFit
45:00
2 rounds 450 Bike/run/row
10
Debra
Dunmore
5:30 AM CrossFit
46:20
30 cal bike
11
Monica
Moljo
6:30 PM CrossFit
50:00
dnf
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