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Components
Bench Press
Metcon
Settings
Location
(All)
CrossFit Armed
Program
Armed Build and Motor
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
“Work hard in silence, let your success be the noise.” – Frank Ocean - 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):
10 (6/4)
Workout
“Work hard in silence, let your success be the noise.” – Frank Ocean
Prehab
10 Scapula Pull Up
10 Kips
X2
A1): Bench Press ( 3x6 @80%-85% Tempo 21x1)
Bench Press
-A2) Barbell Bent Over Row 3x10 tempo 21x1 (Supinated Grip)
WOD: Metcon (Time)
For Time
50/40 Cal Bike
40 Chest to Bar Pull up
100ft Single DB Walking Lunges
20 Single DB Box Step Overs
20 Single Arm DB Shoulder to Overhead
Dumbbell (65lb/45lb 50lb/35lb 35lb/25lb)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 28, 2021
Male Clients
1
yitzy
travis
5:15 PM CrossFit
3 x 6 @ 245 lbs
2
luis
pincay
6:15 PM CrossFit
3 x 6 @ 205 lbs
3
Juan
Betancur
9:00 AM CrossFit
3 x 6 @ 155 lbs
4
Luis
Padilla
8:00 AM CrossFit
3 x 6 @ 135 lbs
4
Onan
Marroquin
5:15 PM CrossFit
3 x 6 @ 135 lbs
5
Thomas
Dougherty
8:00 AM CrossFit
3 x 6 @ 75 lbs
Female Clients
1
Jalima
Trank
7:00 AM CrossFit
3 x 6 @ 95 lbs
1
Michelle
HALL
6:00 AM CrossFit
3 x 6 @ 95 lbs
2
karen
castillo
5:15 PM CrossFit
3 x 10 @ 85 lbs
3
desiree
garcia
6:15 PM CrossFit
3 x 6 @ 70 lbs
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