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Components
Front Squat
Metcon
Settings
Location
(All)
CrossFit Armed
Program
Armed Build and Motor
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
“All progress takes place outside the comfort zone.”- Michal Joan Bobak - CrossFit Armed
Class
(All)
6:00 AM CrossFit
7:00 AM CrossFit
8:00 AM CrossFit
9:00 AM CrossFit
ZOOM ONLY CROSSFIT
5:15 PM CrossFit
6:15 PM CrossFit
7:15 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (7/10)
Workout
“All progress takes place outside the comfort zone.”- Michal Joan Bobak
Prehab
15 Banded Wall Sit Abductions
15 Scapula Pull Ups
2 Rounds
A1): Front Squat (3x8 @70%-75% tempo 21x1)
Front Squat
-A2) Banded Oblique Twist 3x15 (each Side)
WOD: Metcon (Time)
50 Sit Ups
25 Single Dumbbell Front Squat
5 Rope Climbs
25 Single Dumbbell Front Squat
5 Rope Climb
25 Single Dumbbell Front Squat
50 Sit Ups
50lb/35lb 35lb/25lb 25lb/15lb
RX+ GHD Sit Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 20, 2021
Male Clients
1
Luis
Padilla
7:00 AM CrossFit
3 x 8 @ 185 lbs
135, 155, 185
2
Juan
Betancur
5:15 PM CrossFit
3 x 8 @ 175 lbs
3
Pablo
Ospina
5:15 PM CrossFit
3 x 8 @ 145 lbs
4
Alex
Gomez
8:00 AM CrossFit
3 x 8 @ 135 lbs
4
Joey
Senker
6:15 PM CrossFit
3 x 8 @ 135 lbs
5
Pedro
Alvarez
6:00 AM CrossFit
3 x 8 @ 115 lbs
6
Manny
Torres
8:00 AM CrossFit
3 x 8 @ 105 lbs
Female Clients
1
Jesenia
Davila
6:15 PM CrossFit
3 x 8 @ 145 lbs
2
Bonnie
Leung
6:15 PM CrossFit
3 x 8 @ 115 lbs
2
Chandra
Pena
9:00 AM CrossFit
3 x 8 @ 115 lbs
3
karen
castillo
9:00 AM CrossFit
3 x 8 @ 105 lbs
3
Michelle
HALL
6:00 AM CrossFit
3 x 8 @ 105 lbs
4
Stephanie
Haave
9:00 AM CrossFit
3 x 8 @ 95 lbs
5
susan
paredes
5:15 PM CrossFit
3 x 8 @ 80 lbs
6
Clara
Garcia
7:00 AM CrossFit
3 x 8 @ 75 lbs
7
Sandra
Harris
9:00 AM CrossFit
3 x 8 @ 55 lbs
7
Stephanie
Haave
9:00 AM CrossFit
3 x 8 @ 55 lbs
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