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Components
Clean Complex
Metcon
Settings
Location
(All)
Turn2CrossFit
Program
CrossFit
Endurance Club
Teens/Juniors CrossFit
Date
Workout
December 26th Wod‼️ - 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):
25 (11/14)
Workout
December 26th Wod‼️
Only 3 classes today: 5am, 9:30 & 12 noon.
Run 500m
2 Rounds
20 DU
10m Walking Sampson Stretch
5 Strict pull up (sub ring rows)
10m Inch Worm
15 squats
Clean Complex
Every 90 seconds
1 x Power Clean
1 x Hang Squat Clean
1 x Squat Clean
Choose your own weight, something moderate.
Metcon (AMRAP - Rounds and Reps)
3 Min AMRAP
10/8 cal Assault Bike
9 Power Clean 95/65
Rest 3 Minutes
3 Min AMRAP
10/8 cal Assault Bike
7 Hang Squat Clean 115/80
Rest 3 minutes
3 Min AMRAP
10/8 cal Assault Bike
5 Squat Clean 135/95
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 26, 2018
Male Clients
1
Coach
Adam-Bomb
9:30 AM CrossFit
5 x 3 @ 205 lbs
2
Darrin "D"
Kent
12:00 PM CrossFit Advance...
5 x 3 @ 185 lbs
2
Ryan
Aker
12:00 PM CrossFit Advance...
5 x 3 @ 185 lbs
2
Tyler
Wood
12:00 PM CrossFit Advance...
5 x 3 @ 185 lbs
3
Patrick
Elsasser
12:00 PM CrossFit Advance...
5 x 3 @ 175 lbs
3
Scott
Puclik
12:00 PM CrossFit Advance...
5 x 3 @ 175 lbs
4
Coach
Tony
12:00 PM CrossFit Advance...
5 x 3 @ 165 lbs
4
Taylor
York
12:00 PM CrossFit Advance...
5 x 3 @ 165 lbs
5
Coach
Justin
5:00 AM CrossFit
5 x 3 @ 155 lbs
6
Chris “Fly
Eagles Fly ...
12:00 PM CrossFit Advance...
5 x 3 @ 135 lbs
7
Mason
Radke
9:30 AM CrossFit
5 x 3 @ 95 lbs
power clean, hang power clean and jerk, and power clean and jerk
Female Clients
1
Michelle
Kibby
9:30 AM CrossFit
5 x 3 @ 145 lbs
2
Drienna
Green
9:30 AM CrossFit
5 x 3 @ 135 lbs
3
Jayme
Pilon
9:30 AM CrossFit
5 x 3 @ 125 lbs
4
Kerri
Evans
12:00 PM CrossFit Advance...
5 x 3 @ 115 lbs
5
Ana
V
12:00 PM CrossFit Advance...
5 x 3 @ 100 lbs
6
Beth
Johnson
12:00 PM CrossFit Advance...
5 x 3 @ 95 lbs
6
Coach
K
5:00 AM CrossFit
5 x 3 @ 95 lbs
6
Gabby
Vizcaino
12:00 PM CrossFit Advance...
5 x 3 @ 95 lbs
7
Sheri
Koch
9:30 AM CrossFit
5 x 3 @ 85 lbs
7
Yianoula
“Nola” Warne
9:30 AM CrossFit
5 x 3 @ 85 lbs
8
Leah
Braun
9:30 AM CrossFit
5 x 3 @ 80 lbs
8
Renetta
Johnson
9:30 AM CrossFit
5 x 3 @ 80 lbs
9
Kenzie
Farrier
9:30 AM CrossFit
5 x 3 @ 65 lbs
9
Presleigh
Pilon
9:30 AM CrossFit
5 x 3 @ 65 lbs
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