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Components
Bench Press
98º
Bootcamp 98º
Settings
Location
(All)
Forever Young CrossFit
Program
CrossFit
Date
Workout
Double Take - Forever Young CrossFit
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM CrossFit
12:00 PM CrossFit
4:15 PM CrossFit
5:30 PM CrossFit
6:45 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
43 (23/20)
Workout
Double Take
Warm-Up
High knees
Butt kickers
Frankenstein walks
Sideways jumping jacks left hip leading
Sideways jumping jacks right hip leading
Carioca w/ left hip leading
Carioca w/ right hip leading
Straight Leg Bear Crawl Down (down & back)
Crab Walk (down & back)
Knee rotations (10 per reps/direction)
Hip rotations (10 per reps/direction)
Lateral Squats 10 reps
Dislocates while narrowing grip (20 reps)
Reverse dislocates (20 reps)
Front rack stretch (30 sec R/L)
Slow press & pull apart (10 reps)
Core R plank/cocoons/heel touch (No Measure)
3 rounds
30 sec reverse plank
30 sec cocoons
30 sec heel touches
30 sec rest
Bench Press
Bench Press
Every 2 minutes for 10 minutes complete 5 bench presses.
The idea is to work up in weight.
Bootcamp 01/24/2017 (No Measure)
Every 2 minutes for 10 minutes perform: 12 walking planks
98º (Time)
21-15-9
S2OH 95/135
9-15-21
Burpee Box Jump 20/24
16 minute time cap
Bootcamp 98º (Time)
21-15-9
dumbbell push press
9-15-21
sprawl box step
Cool Down Partner Shoulder 2
A) Partner #1, Starts by placing a shoulder against the wall. Then grip PVC from behind with one above and the other below. Partner #2 grabs the PVC pipe above & below P1’s hands and twists to create light tension. Hold for 20 sec, rest for 10. Repeat
B) Partner #1, Starts by laying prone on stomach with feet on wall, Partner #2 straddles P1 from behind, grasps wrists and pulls up. Hold for 20 sec, rest for 10. Repeat
C) Partner #1, Starts by laying prone on stomach with feet on wall holding a PVC pipe overhead. Partner #2 grabs the PVC pipe outside the P1’s hands and pulls up. Hold for 20 sec, rest for 10. Repeat
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 24, 2017
Male Clients
1
GALLO!
!!
6:45 PM CrossFit
1 x 5 @ 260 lbs
2
juan
castro
5:30 PM CrossFit
1 x 5 @ 235 lbs
2
Ramon
Fereira
5:30 PM CrossFit
1 x 5 @ 235 lbs
3
Erik
Harris
6:00 AM CrossFit
1 x 5 @ 230 lbs
4
Cesar
Yepes
6:00 AM CrossFit
1 x 5 @ 225 lbs
4
Gabriel
Fernandez
5:30 PM CrossFit
1 x 5 @ 225 lbs
4
Jose
Dou
5:30 PM CrossFit
1 x 5 @ 225 lbs
3 @ 255#
4
Karol
Costa
5:30 PM CrossFit
1 x 5 @ 225 lbs
4
Oscar
Martinez
12:00 PM CrossFit
1 x 5 @ 225 lbs
5
Alejandro
Power
5:30 PM CrossFit
1 x 5 @ 185 lbs
5
Enrique
Gonzalez
5:30 PM CrossFit
1 x 5 @ 185 lbs
5
Kris
Matsoukas
5:30 PM CrossFit
1 x 5 @ 185 lbs
5
wesley
kolpin
6:00 AM CrossFit
1 x 5 @ 185 lbs
6
Boris
Corcho
6:45 PM CrossFit
1 x 5 @ 175 lbs
7
Jose
Rodrìguez
6:45 PM CrossFit
1 x 5 @ 155 lbs
7
Manuel
Turushina
4:15 PM CrossFit
1 x 5 @ 155 lbs
8
Freddy
fagundez
5:30 PM CrossFit
1 x 5 @ 135 lbs
8
Jose
Jimenez
12:00 PM CrossFit
1 x 5 @ 135 lbs
8
Lawrence
Turco
12:00 PM CrossFit
1 x 5 @ 135 lbs
9
Brandon
Lopez
12:00 PM CrossFit
1 x 5 @ 115 lbs
10
Omar
Viveros
8:30 AM CrossFit
1 x 5 @ 95 lbs
11
Ron
Nieto
4:15 PM CrossFit
1 x 5 @ 85 lbs
12
Aaron
Vosmeier
12:00 PM CrossFit
1 x 5 @ 0 lbs
Bootcamp Option
Female Clients
1
Karol
Costa
4:15 PM CrossFit
1 x 5 @ 120 lbs
2
Yolanda
Toro
12:00 PM CrossFit
1 x 5 @ 110 lbs
115 x3
3
Aliana
Calzada
5:30 PM CrossFit
1 x 5 @ 95 lbs
3
Gaby
Aguirre
5:30 PM CrossFit
1 x 5 @ 95 lbs
3
Oscarli
Medina
5:30 PM CrossFit
1 x 5 @ 95 lbs
3
Sheila
Turushina
4:15 PM CrossFit
1 x 5 @ 95 lbs
3x105
4
Desiree
Lopez
6:45 PM CrossFit
1 x 5 @ 90 lbs
4
Eliana
Castro
5:30 PM CrossFit
1 x 5 @ 90 lbs
5
Rita
De Luca
5:30 PM CrossFit
1 x 5 @ 85 lbs
5
Sara
Wright
6:45 PM CrossFit
1 x 5 @ 85 lbs
6
Heather
Vance-Winkler
6:00 AM CrossFit
1 x 5 @ 80 lbs
6
Kat
Roux
7:15 AM CrossFit
1 x 5 @ 80 lbs
7
Private
7:15 AM CrossFit
1 x 5 @ 75 lbs
7
Monica
Cabrera
5:30 PM CrossFit
1 x 5 @ 75 lbs
8
Azucena
Zoriano
8:30 AM CrossFit
1 x 5 @ 70 lbs
9
Keila
Rodríguez
5:30 PM CrossFit
1 x 5 @ 65 lbs
10
Chloe
Toro
12:00 PM CrossFit
1 x 5 @ 55 lbs
10
Haping
Lee
7:15 AM CrossFit
1 x 5 @ 55 lbs
3x 60lbs
10
Sheila
Lopez
6:45 PM CrossFit
1 x 5 @ 55 lbs
11
Caitlyn
Keesler
8:30 AM CrossFit
1 x 5 @ 10 lbs
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