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Components
Push-ups
12/27/2016 (DL/MU/CL)
Pull-ups
Weighted Pull-ups
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
12/27/2016 - Crossfit Epically Awesome
Class
(All)
Open Gym 5:20AM-10:30AM
5:20 AM CrossFit
6:30 AM CrossFit
2PM CrossFit
Lift Sesh w/ Jared 3PM-4PM
4PM-7:30PM Open Gym
4:10PM CrossFit
Foundations 5:20 PM
5:20 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
7 (4/3)
Workout
12/27/2016
Yoga/Mobility
Banded Chesticle Stretch
Warm-up
Clean Warm Up
3 rounds
5 deadlifts
5 deadlifts with high pull
5 hang power cleans
5 Front Squats
5 Squat Cleans
Skill/Strength
Push-ups (3xME)
Push-ups
Put total number in as 1 set and list each set in comments.
90 second - 120 Second Rest Between Sets
WOD
12/27/2016 (DL/MU/CL) (AMRAP - Rounds and Reps)
20 Minute AMRAP
9 Deadlifts, 245/155
8 Muscle-ups
9 Cleans, 155/105
Scaled:
9 Deadlifts
8 Mod Pull-ups
8 Push-ups
9 Cleans
Any appropriate weight :)
Superhero Training
Use whatever scale you like to make your sets of 8-12 as hard as possible. This should be a major struggle. If you can do 3 sets of 8-12 at Bodyweight then add weight :) Strength time.
Pull-ups (3x8-12)
Pull-ups
Weighted Pull-ups (3x8)
The Strict Pull-up
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 27, 2016
Male Clients
1
Brendon
Jimenez
2PM CrossFit
1 x 108
48/40/20; Sore chesticles
2
Cyrus
Medrano
2PM CrossFit
1 x 100
50, 25, 25
3
Jared
Williams
2PM CrossFit
1 x 28
20-8
4
Cliff
Meigs
2PM CrossFit
3 x 9
work on on form
Female Clients
1
Janet
James
2PM CrossFit
1 x 4
Strict 4,3,3. But that's good for me.
2
Christina
Tovar
2PM CrossFit
3 x 15
3
Destinee
Medrano
2PM CrossFit
1 x 7
7 from toes, 5 from toes, 25 from knees
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