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Components
Close Grip Bench Press
Metcon
Paused Front Squat
Clean
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
12/30/2016 - Crossfit Epically Awesome
Class
(All)
Open Gym 5:20AM-10:30AM
5:20 AM CrossFit
6:30 AM CrossFit
9:30 AM CrossFit
Lift Sesh w/ Jared 3PM-4PM
4PM-7:30PM Open Gym
4:10PM CrossFit
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):
15 (8/7)
Workout
12/30/2016
Yoga/Mobility
Saddle Pose for 4 minutes *Gasp*
You do not have to lay all the way down. Just sitting on your heels is plenty...at least for Grant it is
oh god! Is that woman ok??? Someone go check her pulse. I think she was hit by a car!
Warm-up
Snatch Complex Warm up
3 Rounds
5 Snatch Pulls
5 Muscle Snatch
5 Snatch Grip Push Press
5 Power Snatch
5 Snatch Drop
Skill/Strength
Close Grip Bench Press (3x5)
Hands inside shoulder width.
WOD
Metcon (AMRAP - Rounds and Reps)
10 Minute Amrap
10 Power Snatch, 95/75
10 Burpees
Yes I know there is two days of burpees in a row. Suck it up and do it. I am preparing you for when you are old and this gets hard.
Superhero Training
Paused Front Squat (3x5)
Paused Front Squat
Clean (3x3)
Clean
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 30, 2016
Male Clients
1
Clark
moncure
6:30 AM CrossFit
3 x 5 @ 215 lbs
185, 205
2
King
Ray
9:30 AM CrossFit
3 x 5 @ 170 lbs
3
mark
noon
5:20 AM CrossFit
3 x 5 @ 115 lbs
PR Baby
4
Frank
Valeriani
4:10PM CrossFit
3 x 5 @ 110 lbs
att. 115x3 110,105,95
5
Freddy
Aubert
5:20 AM CrossFit
2 x 5 @ 135 lbs
135/135/125
5
Brendon
Jimenez
Lift Sesh w/ Jared 3PM-4P...
1 x 5 @ 295 lbs
5
Cyrus
Medrano
4:10PM CrossFit
1 x 5 @ 115 lbs
95#, 115#, 95#
5
Jared
Williams
Lift Sesh w/ Jared 3PM-4P...
1 x 4 @ 175 lbs
5th rep Brendon helped up.
Female Clients
1
Tracy
Auber
Lift Sesh w/ Jared 3PM-4P...
3 x 5 @ 95 lbs
2
Estrella ...
Perez
9:30 AM CrossFit
3 x 5 @ 85 lbs
3
Steph
Karins
5:20 AM CrossFit
3 x 5 @ 80 lbs
4
Buffie
Plack
9:30 AM CrossFit
3 x 5 @ 55 lbs
1@60
5
Destinee
Medrano
4:10PM CrossFit
2 x 5 @ 65 lbs
1x5@55
5
Katie
Harris
4:10PM CrossFit
1 x 5 @ 105 lbs
1x5 100#, 1x5 95#
5
Janet
James
5:20 AM CrossFit
1 x 4 @ 80 lbs
failed at 5th rep.
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