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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Chilliwack
Program
CrossFit
On Ramp 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):
7 (1/6)
Workout
Wednesday
Warm-up
3 ROUNDS
:30 Row*
10 Jumping Groiners
10 Supermans
7 Goblet Kang Squat**
*Increase pace each Round (EZ → Mod → Hard)
**Round 2 perform 7 KB Swings; Round 3 perform 7 Goblet Squats
Strength
Back Squat (6-6-6-6)
Back Squat
Tempo (2121) @ Heavy
-Rest as Needed b/t Sets-
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
9-15-21-27-21-15-9*
Cal Row
KB Goblet Squats (70/53)|(53/35)
*Alt. Calories: 7-12-15-21-15-12-7
(Score is Time)
KG KB: (32/24)|(24/16)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 22, 2021
Male Clients
1
Nick
Derksen
CrossFit: 8:30 AM
1 x 6 @ 135 lbs
Female Clients
1
Donna
Young
CrossFit: 5:15 PM
1 x 6 @ 145 lbs
2
Á'a:líya
Warbus
CrossFit: 12:00 PM
1 x 6 @ 135 lbs
3
Jessica
Horn
CrossFit: 4:00 PM
4 x 6 @ 125 lbs
Tempo 2121
4
Nicola
Campbell
CrossFit: 4:00 PM
1 x 6 @ 120 lbs
5
Courtney
Derksen
CrossFit: 8:30 AM
1 x 6 @ 100 lbs
6
Alyssa
Knowler
CrossFit: 5:15 PM
4 x 6 @ 95 lbs
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