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Components
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
CrossFit
CrossFit
Special Event Sign Up
Sports Recovery Room
Date
Workout
Tuesday - CROSSFIT GRAYS HARBOR
Class
(All)
Open Gym 9:00 AM
CrossFit: 12:00 PM
CrossFit: 4:30 PM ( CrossFit Grays Harbor)
CrossFit: 5:30 PM ( CrossFit Grays Harbor)
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
9 (6/3)
Workout
Tuesday
Warm-up
2 ROUNDS
10 Boot-Strapper Squats
5 Tempo Air Squats (3131)
10 Narrow Stance Air Squats
5 Wide Stance Air Squats
Into…
2 Rounds
10 PVC Pass Throughs
5 Sots Press
10 Over Head Squats
5 Snatch Balances
Skill
ON AN 8:00 RUNNING CLOCK...
Practice Transitions on the Low Rings, Low Bar, or Jumping MU
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 16 MINUTES
36 Air Squats
12 Hang Power Snatch (115/75)|(95/65)
6 Muscle-Ups (Ring or Bar)
Cool Down
FOR RECOVERY
5:00 Foam Rolling Upper Back and Lats
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 03, 2019
Male Clients
1
Russell
Bates
CrossFit: 6:30 PM
5 + 22
#65 / 3 BMU + 3 RMU
2
Bob
Barene
CrossFit: 5:30 PM ( Cross...
3 + 49
85/75, box mu
3
Jim
Boora
Open Gym 9:00 AM
3 + 45
2 ring mu's per rnd.
4
Ryan
Farrer
Open Gym 9:00 AM
3 + 42
#95. Mod MU
5
Sean
McKechnie
CrossFit: 12:00 PM
3 + 39
#115, jumping MU
6
JERRON
PIERSON
CrossFit: 12:00 PM
2 + 49
# 115
Female Clients
1
Tamara
Lyn
CrossFit: 12:00 PM
5 + 8
Jumping pu/power cleans Hurt back.
2
Carla
Favro
CrossFit: 5:30 PM ( Cross...
5 + 0
3
Dani
Andrews
CrossFit: 12:00 PM
4 + 0
Round 4 snatches back went out 😭😭😭💁♀️🤷♀️🤦♀️
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