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Components
Metcon
Settings
Location
(All)
Guns Out CrossFit
Program
Date
Workout
Wednesday WOD - Guns Out CrossFit
Class
(All)
5:15 AM CrossFit
11:45 AM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
21 (11/10)
Workout
Wednesday WOD
200 m row
3 rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats
Banded Shoulder
PVC Pass Throughs
Sampson
Metcon (AMRAP - Rounds and Reps)
“Hang Loose!”
13 min AMRAP
5 Chest to Bar Pull Ups
10 Power Snatch 135/95
20 Burpee Box Jump Overs
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 21, 2018
Male Clients
1
Ryan
Fox
5:30 PM CrossFit
2 + 16
2
Channing
Allen
4:30 PM CrossFit
2 + 12
3
Steven
Tears
4:30 PM CrossFit
2 + 7
4
Bill
Kirkpatrick
5:15 AM CrossFit
1 + 28
5
Chris
Adams
11:45 AM CrossFit
2 + 11
@ 85lbs
6
Adam
Callis
5:15 AM CrossFit
2 + 10
scaled 50
6
Joshua
Derico
4:30 PM CrossFit
2 + 10
75#
7
David
Wentworth
5:15 AM CrossFit
2 + 0
#65
8
Barrett
Bailey
4:30 PM CrossFit
1 + 30
115 power snatch
9
David
Grizzard
5:15 AM CrossFit
1 + 26
115#
10
Brett
Adams
5:15 AM CrossFit
1 + 25
95#
Female Clients
1
Susan
Thomas
11:45 AM CrossFit
3 + 18
2
Valencia
Gore
11:45 AM CrossFit
3 + 10
3
Catharine
del Carmen
4:30 PM CrossFit
2 + 21
4
Theresa
Smith
5:15 AM CrossFit
2 + 6
5
Rebecca
Burylo
5:15 AM CrossFit
2 + 0
6
Heather
Paulk
4:30 PM CrossFit
3 + 10
55lbs
7
Rachel
Paulk
11:45 AM CrossFit
2 + 25
55 lbs
7
Tori
Ward
4:30 PM CrossFit
2 + 25
8
leighann
fisher
4:30 PM CrossFit
1 + 32
35 pounds
9
Shannon
McCoy Kornis
5:30 PM CrossFit
1 + 15
#55 Power Snatch. All of it was a struggle. :-(
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