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Components
5k Row
Shoulder Press
Snatch
Overhead Pause Squats
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
12/28/2016 - Crossfit Epically Awesome
Class
(All)
Open Gym 5:20AM-8:30AM
5:20 AM CrossFit
6:30 AM CrossFit
Lift Sesh w/ Jared 3PM-4PM
4PM-7:30PM Open Gym
4:10PM CrossFit
5:20 PM CrossFit
Open Gym 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (12/5)
Workout
12/28/2016
Yoga/Mobility
Bound Dragon Pose - 4 minutes each side.... Swole and Flexy
Bound Dragon....ROAR
Warm-up
6 Min Snatch warm up
6 min AMSAP w/ DB
3 Snatch Pulls
3 Hang Power Snatches
6 Sit-ups
6 Goblet Squats
WOD
5k Row (Time)
Max Effort 5k Row
5k Row
Someone just beat Lloyd and then someone beat that someone who beat Lloyd to regain Lloyds Honor...Katie. Time to step up.
Skill/Strength
Shoulder Press (3x5)
Shoulder Press
3 Sets heavy. Not all sets have to be the same weight.
Superhero Training
Snatch (3x5)
Snatch
3 Sets heavy. Not all sets have to be the same weight.
Overhead Pause Squats (3x5)
3 Second Pause at bottom of the squat
3 Sets heavy. Not all sets have to be the same weight.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 28, 2016
Male Clients
1
LLOYD
HARRIS
5:20 PM CrossFit
18:34
2
Brendon
Jimenez
Lift Sesh w/ Jared 3PM-4P...
19:14
3
Grant
McHaney
Open Gym 5:20AM-8:30AM
19:17
Damper 10, no music.
4
Clark
moncure
6:30 AM CrossFit
19:48
5
King
Ray
6:30 AM CrossFit
20:09
6
Peter
Kober
4:10PM CrossFit
20:12
rower on 11
7
Brett
Simmon
Lift Sesh w/ Jared 3PM-4P...
20:13
8
Cyrus
Medrano
4:10PM CrossFit
20:28
8.5 damper
9
Freddy
Aubert
5:20 AM CrossFit
21:03
10
Jared
Williams
Lift Sesh w/ Jared 3PM-4P...
21:52
11
mark
noon
5:20 AM CrossFit
22:58
12
Frank
Valeriani
4:10PM CrossFit
20:22
dampining 8
Female Clients
1
Tracy
Auber
4:10PM CrossFit
20:29
10 damper
2
Katie
Harris
5:20 PM CrossFit
22:16
damper 9
3
Destinee
Medrano
4:10PM CrossFit
24:12
4
Janet
James
5:20 AM CrossFit
24:20
Death
5
Nicole
Dues
5:20 PM CrossFit
24:35
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