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Components
Bent Over Row
Metcon
Settings
Location
(All)
CrossFit Armed
Program
CrossFit
Date
Workout
“The last three or four reps is what makes the muscle grow. This area of pain divides a champion from someone who is not a champion.”- Arnold Schwarzenegger - CrossFit Armed
Class
(All)
6:00 AM CrossFit
7:00 AM CrossFit
8:00 AM CrossFit
9:00 AM CrossFit
ZOOM ONLY CROSSFIT
5:15 PM CrossFit
6:15 PM CrossFit
7:15 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (8/5)
Workout
“The last three or four reps is what makes the muscle grow. This area of pain divides a champion from someone who is not a champion.”- Arnold Schwarzenegger
PREHAB
12 Scapula Pull ups
5 Bomber Push ups
2 Rounds
A1): Bent Over Row (4x15 Tempo 21x1 (Supinated Grip) )
Bent Over Row
A2) Pull Up Static Hold 4x20sec
WOD: Metcon (AMRAP - Rounds and Reps)
8 Handstand Push up (10 Pike Handstand Push up)
25ft Burpee Broad Jump
8 Alternating Dumbbell Snatch (each arm)
25ft Reverse Walking Lunges
14 min Amrap
50lb/35lb 35lb/25lb 25lb/15lb
*Every 2min 10 V-ups*
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 23, 2021
Male Clients
1
Kerbster
Kers
7:15 PM CrossFit
4 x 15 @ 135 lbs
2
Brian
Trank
6:00 AM CrossFit
4 x 15 @ 95 lbs
2
John
Lorfils
6:00 AM CrossFit
4 x 15 @ 95 lbs
2
Pablo
Ospina
6:00 AM CrossFit
4 x 15 @ 95 lbs
3
Pedro
Alvarez
6:00 AM CrossFit
4 x 15 @ 85 lbs
4
Shmuel
Hazan
8:00 AM CrossFit
4 x 15 @ 75 lbs
5
Malik
Grove
6:15 PM CrossFit
4 x 15 @ 65 lbs
6
Thomas
Dougherty
7:00 AM CrossFit
4 x 12 @ 95 lbs
Female Clients
1
Michelle
HALL
6:00 AM CrossFit
4 x 15 @ 65 lbs
2
karen
castillo
9:00 AM CrossFit
4 x 15 @ 60 lbs
2
katherine
almazan
9:00 AM CrossFit
4 x 15 @ 60 lbs
3
Kari
miranda
6:15 PM CrossFit
4 x 15 @ 55 lbs
4
Hindy
Hazan
8:00 AM CrossFit
4 x 15 @ 45 lbs
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