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Components
Deadlift
Strict Pull-Ups (Bar)
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Tuesday - CrossFit Pineville
Class
(All)
6:00 AM CrossFit
9:00 AM CrossFit
11:00 AM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
7:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
29 (17/12)
Workout
Tuesday
Warm-up
10 mins
Dynamic Warm-up
Weightlifting
25 mins
Deadlift 3x5
Superset with
Strict Pull-ups 3xME
*Pick a weight for 3 working sets of 5 DL
Deadlift (3x5)
Deadlift
Strict Pull-Ups (Bar) (3 sets of Max Effort)
Metcon
Metcon (2 Rounds for reps)
6 min AMRAP
100m Sprint
ME unbroken DU
Rest 3 minutes
6 min AMRAP
250m Row
ME unbroken KBS (Rx+2.0/1.25)(1.5/1)
*Everytime you fail an unbroken set
a run or row must be completed to start
the next unbroken set.
*Score is total of unbroken reps for each
AMRAP
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 08, 2015
Male Clients
1
John
Tysinger
6:00 AM CrossFit
3 x 5 @ 385 lbs
2
Andrew
Ross
5:00 PM CrossFit
3 x 5 @ 335 lbs
3
Sam
Bowman
5:00 PM CrossFit
3 x 5 @ 315 lbs
3
Trent
Guild
5:00 PM CrossFit
3 x 5 @ 315 lbs
4
Chad
Harrell
6:00 AM CrossFit
3 x 5 @ 275 lbs
4
Frayne
Abernathy
6:00 AM CrossFit
3 x 5 @ 275 lbs
stayed light
4
Tyler
Johnson
5:00 PM CrossFit
3 x 5 @ 275 lbs
lower back tight, stayed lighter
5
Jose
Aguayo
6:00 AM CrossFit
3 x 5 @ 235 lbs
6
christopher
carroll
11:00 AM CrossFit
3 x 5 @ 225 lbs
6
Private
7:00 PM CrossFit
3 x 5 @ 225 lbs
7
James
Gutin
6:00 PM CrossFit
3 x 5 @ 205 lbs
8
Alan
Rosero
5:00 PM CrossFit
3 x 5 @ 195 lbs
9
Frank
Carns
11:00 AM CrossFit
3 x 5 @ 175 lbs
9
Justin
Higbee
5:00 PM CrossFit
3 x 5 @ 175 lbs
10
Michael
Eannone
7:00 PM CrossFit
3 x 5 @ 165 lbs
11
Private
5:00 PM CrossFit
3 x 5 @ 150 lbs
12
Rek
Soh
9:00 AM CrossFit
1 x 5 @ 300 lbs
current week's wendler %,
Female Clients
1
Jackie
Cansler
5:00 PM CrossFit
3 x 5 @ 165 lbs
2
Esther
Aguayo
6:00 AM CrossFit
3 x 5 @ 155 lbs
2
Kelly
Melton
9:00 AM CrossFit
3 x 5 @ 155 lbs
2
Michelle
Shuck
9:00 AM CrossFit
3 x 5 @ 155 lbs
3
Cassie
Steck
11:00 AM CrossFit
3 x 5 @ 145 lbs
3
Stephanie
Tysinger
9:00 AM CrossFit
3 x 5 @ 145 lbs
3
Wendy
Raider
6:00 PM CrossFit
3 x 5 @ 145 lbs
4
Holli
Christ
6:00 AM CrossFit
3 x 5 @ 135 lbs
4
Molly
McDonald
6:00 PM CrossFit
3 x 5 @ 135 lbs
5
Jen
MacCarthy
6:00 AM CrossFit
3 x 5 @ 105 lbs
no drop betw sets
6
Laura
Yakamna
6:00 PM CrossFit
3 x 5 @ 103 lbs
7
Emperatriz
Martinez
7:00 PM CrossFit
3 x 5 @ 75 lbs
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