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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit NE Georgia
Program
No Sweat Intro
Nutrition Kickstart
On- Ramp (4 days)
Date
Workout
Thursday - July 16, 2015 - CrossFit NE Georgia
Class
(All)
7:45 AM WOD
9:30 AM WOD
12:00 PM Lunch WOD
6:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (13/10)
Workout
Thursday - July 16, 2015
Warm-up
Warm Up Sets for Strength
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
Weightlifting
Metcon (Weight)
10 Rounds:
15 seconds of Deadlift @ 70% of 1RM
*rest 45 seconds*
Metcon
Metcon (AMRAP - Rounds)
Death by OHS #95/#65
1st minute = 1 rep
2nd minute = 2 reps
3rd minute = 3 reps
and so on until you cannot finish the round
Enter your last round completed.
(At the 11th minute you could NOT complete the 11 reps then your score would be 10)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 16, 2015
Male Clients
1
Ryan
Davidson
7:45 AM WOD
315 lbs
5 reps per round
2
Anthony
Defoor
6:00 PM WOD
295 lbs
3
Daniel
Todd
7:45 AM WOD
275 lbs
4
Scott
Wilson
7:45 AM WOD
255 lbs
5
Alex
Grigg
12:00 PM Lunch WOD
245 lbs
47
6
Ron
Reed
7:45 AM WOD
205 lbs
7
Chad
Shoaf
7:45 AM WOD
196 lbs
8
Evan
Martin
6:00 PM WOD
315 lbs
9
Jim
Bailey
12:00 PM Lunch WOD
175 lbs
50
10
Brett
Adams
6:00 PM WOD
165 lbs
35
11
Rob
Mayer
12:00 PM Lunch WOD
155 lbs
68 DL
12
Christopher
Kelley
6:00 PM WOD
110 lbs
can go up next time
12
Michael
Partridge
6:00 PM WOD
110 lbs
95 reps
Female Clients
1
Melissa
Coursin
6:00 PM WOD
215 lbs
1
Whitney
Chappell
6:00 PM WOD
215 lbs
@ 70%
2
Emily
Hembree
6:00 PM WOD
165 lbs
@ 70%
3
Natalie
Jarvis
9:30 AM WOD
130 lbs
4
Carla
Baker
6:00 PM WOD
185 lbs
4
Jessica
Van
6:00 PM WOD
185 lbs
5
Anna
Cash
6:00 PM WOD
170 lbs
6
Ashton
Simpson
6:00 PM WOD
130 lbs
60x
7
Amy
Truelove
12:00 PM Lunch WOD
120 lbs
53 reps
7
Brooke
Borders
6:00 PM WOD
120 lbs
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