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Components
Fight Gone Bad
500m Row
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Friday - CrossFit Pineville
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
9:00 AM CrossFit
11:00 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):
23 (11/12)
Workout
Friday
Warm-up
15 mins
Dynamic Warm-up
Metcon
20 mins
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
500m Row (Time)
Max Effort 500m Row
500m Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 29, 2016
Male Clients
1
Frayne
Abernathy
6:00 AM CrossFit
415 Total Reps
2
Robert
Herford
6:00 PM CrossFit
402 Total Reps
3
John
Tysinger
6:00 PM CrossFit
369 Total Reps
4
Andrew
Ross
5:00 PM CrossFit
298 Total Reps
5
Chad
Harrell
5:00 AM CrossFit
297 Total Reps
5
Justin
Flatt
6:00 PM CrossFit
297 Total Reps
6
JR
Nunn
5:00 AM CrossFit
255 Total Reps
7
Rek
Soh
9:00 AM CrossFit
242 Total Reps
F U! WALL BALLS and ROWING F U!
8
Dan
Carley
5:00 AM CrossFit
181 Total Reps
9
Alex
Letham
5:00 PM CrossFit
174 Total Reps
10
Frank
Carns
11:00 AM CrossFit
154 Total Reps
Female Clients
1
Summer
Nunn
5:00 AM CrossFit
259 Total Reps
2
Cassie
Steck
11:00 AM CrossFit
257 Total Reps
step ups
3
Alison
Nelson
9:00 AM CrossFit
210 Total Reps
4
Michelle
Perno
5:00 PM CrossFit
329 Total Reps
14# WB, 16kg SDHP, 20" box, 55# PP
5
Jen
MacCarthy
6:00 AM CrossFit
275 Total Reps
10#wb, 22#kb
6
Stephanie
Tysinger
6:00 PM CrossFit
259 Total Reps
10# wb, 55#, step ups
7
Macaira
Herford
6:00 PM CrossFit
254 Total Reps
green ball, 35 press. We need to chat about your cardio
8
Jennifer
Rosa
9:00 AM CrossFit
243 Total Reps
9
Emperatriz
Martinez
6:00 PM CrossFit
234 Total Reps
35 lb
10
Carolina
Martinez
9:00 AM CrossFit
216 Total Reps
11
Omayra
Rosa
9:00 AM CrossFit
215 Total Reps
12
Jhezielle
Fiscus
5:00 PM CrossFit
186 Total Reps
55# reverse lunges with red kb for box jumps (ankle)
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