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Components
Power Clean
Metcon
Side Plank
Settings
Location
(All)
CrossFit Blaze
Program
Barbell Club
CrossFit
Date
Workout
Max Effort Monday - CrossFit Blaze
Class
(All)
6:00 am CrossFit
7:00 am CrossFit
9:00 am CrossFit
11:30 am CrossFit
4:30 pm CrossFit
5:30 pm CrossFit
6:30 pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
36 (21/15)
Workout
Max Effort Monday
Warm-up
Warm-up A
2 Rounds of:
1 Minute of jump rope
1 minute of light kettlebell swings
Followed by
1 Rounds of:
10 Inch worms
10 Hollow Rocks
10 Supermen
10 Groiners
10 Push-ups
10 Lunges
Strength
Power Clean (Work to a heavy set of 3)
Power Clean
WOD
Metcon (Time)
5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)
Directly Into...
5 Rounds:
9 Power Cleans (95/55)
15 Front Squats (95/55)
* Athletes will complete all 5 sets of Part 1 before moving on to Part 2 of today’s workout
* There is no rest between each of the 5 round pieces
* The score is total time it takes to complete the 10 total rounds
* We expect this workout to take around 10-18 minutes to complete
Finisher
Side Plank (Time)
:30/:30 x 5 sets
Rest :30 between sides and 1:00 between sets
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 17, 2020
Male Clients
1
Melvin
Jensen
9:00 am CrossFit
1 x 3 @ 275.62 lbs
2
Kyle
Starkey
5:30 pm CrossFit
1 x 3 @ 245 lbs
3
Daniel
Fleming
4:30 pm CrossFit
1 x 3 @ 205 lbs
3
Jacob
Sousa
4:30 pm CrossFit
1 x 3 @ 205 lbs
4
David
Lee
5:30 pm CrossFit
1 x 3 @ 185 lbs
4
Ethan
Loschiavo
4:30 pm CrossFit
1 x 3 @ 185 lbs
4
juan
lopez
6:30 pm CrossFit
1 x 3 @ 185 lbs
5
Dave
Cardenas
7:00 am CrossFit
1 x 3 @ 175 lbs
5
Pete
Moran
4:30 pm CrossFit
1 x 3 @ 175 lbs
6
Brandyn
Kistner
5:30 pm CrossFit
1 x 3 @ 165 lbs
6
Matthew
Engelhardt
5:30 pm CrossFit
1 x 3 @ 165 lbs
7
Bill
Shiles
6:00 am CrossFit
1 x 3 @ 155 lbs
7
Dan
McLaughlin
11:30 am CrossFit
1 x 3 @ 155 lbs
7
Kent
Mikkelsen
9:00 am CrossFit
1 x 3 @ 155 lbs
8
Jan
Creasey
9:00 am CrossFit
1 x 3 @ 145 lbs
9
David
Bunce
6:00 am CrossFit
1 x 3 @ 135 lbs
9
Fred
Seip
9:00 am CrossFit
1 x 3 @ 135 lbs
9
Jon
Pryor
9:00 am CrossFit
1 x 3 @ 135 lbs
9
Keith
Sciog
7:00 am CrossFit
1 x 3 @ 135 lbs
9
Kevin
Brock
9:00 am CrossFit
1 x 3 @ 135 lbs
10
Michael
Yon
9:00 am CrossFit
1 x 3 @ 125 lbs
Female Clients
1
Jessica
Wise
11:30 am CrossFit
1 x 3 @ 130 lbs
2
sarah
miller
6:30 pm CrossFit
1 x 3 @ 125 lbs
3
amanda
may
5:30 pm CrossFit
1 x 3 @ 120 lbs
4
Dannette
Azpeitia
7:00 am CrossFit
1 x 3 @ 115 lbs
5
Jenny
Loschiavo
4:30 pm CrossFit
1 x 3 @ 105 lbs
6
Erika
Catani
5:30 pm CrossFit
1 x 3 @ 95 lbs
6
Justine
Long
5:30 pm CrossFit
1 x 3 @ 95 lbs
7
Deven
Billingsley
4:30 pm CrossFit
1 x 3 @ 90 lbs
8
Jennifer
George
4:30 pm CrossFit
1 x 3 @ 85 lbs
9
Gabby
Zavala
11:30 am CrossFit
1 x 3 @ 75 lbs
10
Julie
Vargas
9:00 am CrossFit
1 x 3 @ 72 lbs
11
Christina
Phyl
9:00 am CrossFit
1 x 3 @ 65 lbs
11
Heidi
Robichaud
6:00 am CrossFit
1 x 3 @ 65 lbs
12
Dena
Bancroft
9:00 am CrossFit
1 x 3 @ 62 lbs
13
lisa
creasey
9:00 am CrossFit
1 x 3 @ 52 lbs
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