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Components
Overhead Squat
Thruster
Metcon
Settings
Location
(All)
CrossFit Chilliwack
Program
Date
Workout
Wednesday - CrossFit Chilliwack
Class
(All)
CrossFit: 5:30 AM
CrossFit: 8:30 AM
CrossFit: 12:00 PM
CrossFit: 4:00 PM
CrossFit: 5:15 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (3/8)
Workout
Wednesday
Warm-up
2 ROUNDS
1:00 Bike
10 Groiners + Twist
10 PVC Pass Through
10 PVC Back Squat*
*Perform 8 PVC OHS in the 2nd Round
Strength
Overhead Squat (Moderate 5-Rep )
Overhead Squat
ON A 12:00 RUNNING CLOCK...
Build to a Moderate-Heavy 5-Rep Overhead Squat
*Bar Comes from the Ground or Rack.
(Score is Weight)
-No Additional Rest b/t Parts-
Thruster (Moderate 5-Rep )
Thruster
ON A 12:00 RUNNING CLOCK...
Build to a Moderate-Heavy 5-Rep Thruster
*Bar Comes from the Ground.
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
15/12 Cal Bike
10 Overhead Squats (95/65)|(65/45)
12 Thrusters
-Time Cap 10:00-
(Score is Time)
KG BB: (42.5/30)|(30/20)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 15, 2021
Male Clients
1
Private
CrossFit: 6:30 PM
1 x 5 @ 115 lbs
2
Devan
Vanderwyk
CrossFit: 6:30 PM
1 x 5 @ 95 lbs
2
Sean
Regehr
CrossFit: 5:30 AM
1 x 5 @ 95 lbs
Female Clients
1
Donna
Young
CrossFit: 4:00 PM
1 x 5 @ 90 lbs
2
Jessica
Horn
CrossFit: 5:15 PM
1 x 5 @ 85 lbs
3
Á'a:líya
Warbus
CrossFit: 12:00 PM
1 x 5 @ 65 lbs
4
Lisa
Younie
CrossFit: 4:00 PM
1 x 5 @ 60 lbs
5
Alyssa
Knowler
CrossFit: 5:15 PM
1 x 5 @ 55 lbs
6
Courtney
Derksen
CrossFit: 8:30 AM
1 x 5 @ 30 lbs
7
Gwendolyn
Point
CrossFit: 12:00 PM
1 x 5 @ 25 lbs
8
Nicola
Campbell
CrossFit: 8:30 AM
1 x 5 @ 20 lbs
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