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Components
Metcon
Settings
Location
(All)
CrossFit Resurgence
Program
Bodybuilding
CrossFit Kids
Crossfit Teens
Foundations
In-Person WOD
Open Gym
Specialty Class
Sports and Performance - Teens
TTHS Foundations
Yoga
Zoom (Virtual WOD)
Date
Workout
Wednesday - CrossFit Resurgence
Class
(All)
In Person Class: 5:00 AM
In Person Class: 6:15 AM
In-Person WOD: 8:30 AM
In-Person WOD: 4:15 PM
In Person Class: 5:30 PM
In Person Class: 6:45 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
7 (3/4)
Workout
Wednesday
Warm-up
Metcon
Metcon (AMRAP - Rounds)
Metcon (AMRAP - Rounds)
5 Rounds:
Min 1) 15/12 Cal Assault Bike
Min 2) 15 SDHP's (95/65lbs.)
Min 3) 50 Double Unders
Min 4) 200m Run
Min 5) 12-18 DB Box Step Ups (20")
Min 6) Max Sit-Ups
Min 7) Rest
I want today to be fun, but also a little personal in terms of difficulty. So I am going to throw a few optional choices in here to beef it up.
Pick anywhere between none of them to all of them :)
1.) Do 5 muscle ups instead of SDHP's
2.) 75 Double Unders instead of 50
3.) 200m Ski instead of Row
4.) Max GHD Sit-Ups instead of regular
5.) 10 SDHP with 135/95 instead of 15 at 95/65
*Also, for the DB Step Overs, go as heavy as you can. RX is 50 for men and 35 for ladies, but I think a lot of you can do more :)
DB Step-Up Demo:
https://www.youtube.com/watch?v=ZbVE8BlMfEk
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 29, 2021
Male Clients
1
Liam
Burns
In-Person WOD: 4:15 PM
5 Rounds
5 MU/75 Dubs/200m Ski/70# DB
2
Joseph
de Jesus
In Person Class: 6:15 AM
5 Rounds
Avg'd 12 cal Echo; 10 SDHP w/75# (probably do 65#to complete 15 r...
2
Private
In-Person WOD: 8:30 AM
5 Rounds
Female Clients
1
Private
In Person Class: 5:00 AM
5 Rounds
1
Jennifer
Miller
In Person Class: 6:15 AM
5 Rounds
25lb DB, 55lb for DLHP, run, 25 SU per round
1
LeeKeasha
Morris
In Person Class: 6:15 AM
5 Rounds
1
Sue
Howard
In Person Class: 5:30 PM
5 Rounds
8-11 cals on bike 15 High pulls from waist 80 SUs w/a few DUs thr...
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