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Components
Alternating DB Arnold ...
One arm dumbell row
Metcon
Deadlift
Settings
Location
(All)
CrossFit Templum
Program
Bod Squad
CrossFit
Hybrid 24/7 Access
Mobility
Special Events
Templum Performance Speed & Agility Camp
Date
Workout
1/4/2016 - CrossFit Templum
Class
(All)
5:00 am CrossFit
6:00 am CrossFit
7:30 am CrossFit
8:30 am CrossFit
5:00 pm CrossFit
6:00 pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
38 (23/15)
Workout
1/4/2016
Kettlebell Warm-up
3 rounds of:
60yd shuttle run
10 Kettlebell Goblet Squats
10 Kettlebell Swings
5 Kettlebell Strict Presses (each arm)
*weight of your choice keep it light*
Alternating DB Arnold Presses (12-12-12-12+)
One arm dumbell row (12-12-12-12+)
Metcon (AMRAP - Reps)
3 rounds of 1 min work 1 min rest:
Push Presses 95/65
Kettlebell Swings 53/35
Shuttle run
Extra Credit
Deadlift Challenge
Deadlift (4x5 @ 75% 1RM)
Deadlift
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 04, 2016
Male Clients
1
Eric
Wrona
5:00 pm CrossFit
1 x 15 @ 60 lbs
each arm
2
Bob
Todd
6:00 pm CrossFit
1 x 24 @ 30 lbs
2
Philip
Maguire
6:00 am CrossFit
1 x 24 @ 30 lbs
3
Morgan
Ryan
6:00 am CrossFit
1 x 24 @ 25 lbs
4
Eric
Leininger
5:00 am CrossFit
1 x 13 @ 45 lbs
5
Brian
Purcell
5:00 pm CrossFit
1 x 12 @ 45 lbs
5
Nir
Nehory
5:00 pm CrossFit
1 x 12 @ 45 lbs
6
Greg
Briette
6:00 pm CrossFit
1 x 12 @ 35 lbs
6
Private
6:00 am CrossFit
1 x 12 @ 35 lbs
6
Reid
Landry
5:00 pm CrossFit
1 x 12 @ 35 lbs
7
Private
6:00 pm CrossFit
1 x 12 @ 30 lbs
7
KC
Cook
5:00 am CrossFit
1 x 12 @ 30 lbs
7
Michael
Negron
5:00 pm CrossFit
1 x 12 @ 30 lbs
7
Scott
Campbell
5:00 pm CrossFit
1 x 12 @ 30 lbs
8
Chad
Lunsford
6:00 am CrossFit
4 x 12 @ 25 lbs
8
Layton
Dale
8:30 am CrossFit
4 x 12 @ 25 lbs
9
William
Davis
6:00 am CrossFit
1 x 8 @ 35 lbs
15-25-30-35
10
Gerard
Rohlich
5:00 am CrossFit
1 x 16 @ 15 lbs
16 EACH ARM LEFT SHLDR
10
Hitesh
Patel
5:00 am CrossFit
1 x 12 @ 20 lbs
10
Zachary
Maytan
6:00 pm CrossFit
4 x 12 @ 20 lbs
11
Alex
Johnston
6:00 am CrossFit
1 x 12 @ 15 lbs
11
Jeff
Carenza
7:30 am CrossFit
1 x 12 @ 15 lbs
12
Jinson
Jose
5:00 am CrossFit
1 x 0 @ 25 lbs
Female Clients
1
kate
davenport
6:00 am CrossFit
1 x 21 @ 20 lbs
2
Shannon
Williams
6:00 am CrossFit
1 x 20 @ 20 lbs
3
Karen
Offutt
6:00 am CrossFit
1 x 12 @ 25 lbs
3
MARGUERITE
ALBA
6:00 am CrossFit
1 x 20 @ 15 lbs
3
Michelle
Purcell
6:00 am CrossFit
1 x 12 @ 25 lbs
12 each side
3
Noemi
Mendez-Hyams
6:00 pm CrossFit
1 x 20 @ 15 lbs
4
Beth
Lee
5:00 am CrossFit
1 x 12 @ 20 lbs
4
Stacey
Davis
5:00 am CrossFit
1 x 12 @ 20 lbs
4
Tammy
Carlat
6:00 am CrossFit
1 x 12 @ 20 lbs
5
Shivani
Patel
5:00 am CrossFit
1 x 15 @ 15 lbs
6
Kris
Fanning
6:00 am CrossFit
1 x 13 @ 15 lbs
7
Cory
Coe
5:00 am CrossFit
1 x 12 @ 15 lbs
7
Sonia
Runyon
5:00 am CrossFit
1 x 12 @ 15 lbs
8
Cathy
Landry
5:00 pm CrossFit
1 x 8 @ 20 lbs
9
Dana
Kelley
8:30 am CrossFit
1 x 10 @ 10 lbs
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