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Components
Back Squat
Shoulder Press
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):
31 (14/17)
Workout
Tuesday
Warm-up
10 mins
Dynamic Warm-up
Weightlifting
30 mins
Back Squat (3x5)
Back Squat
*Add 5# to last weeks 3x5
*Same weight for all 3 sets
Shoulder Press (3x5)
Shoulder Press
*Add weight to third set if you feel good
Metcon
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
10 Medball Cleans (20/14)
20 Abmat Situps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 15, 2015
Male Clients
1
Gary
Blount
5:00 PM CrossFit
3 x 5 @ 275 lbs
2
Andrew
Ross
5:00 PM CrossFit
3 x 5 @ 270 lbs
3
Rek
Soh
9:00 AM CrossFit
3 x 5 @ 235 lbs
4
Private
6:00 PM CrossFit
3 x 5 @ 225 lbs
4
Tyler
Johnson
5:00 PM CrossFit
3 x 5 @ 225 lbs
5
Chad
Jenkins
11:00 AM CrossFit
3 x 5 @ 165 lbs
5
James
Gutin
6:00 PM CrossFit
3 x 5 @ 165 lbs
6
John
Quattlebaum
7:00 PM CrossFit
3 x 5 @ 155 lbs
7
Justin
Higbee
5:00 PM CrossFit
3 x 5 @ 150 lbs
150 all sets
7
Michael
Fiery
5:00 PM CrossFit
3 x 5 @ 150 lbs
8
Harris
Qureshi
6:00 PM CrossFit
3 x 5 @ 125 lbs
9
Jonathan
Visconti
6:00 PM CrossFit
3 x 5 @ 115 lbs
10
Private
5:00 PM CrossFit
3 x 5 @ 100 lbs
11
christopher
carroll
11:00 AM CrossFit
1 x 5 @ 220 lbs
Female Clients
1
Jackie
Cansler
5:00 PM CrossFit
3 x 5 @ 170 lbs
2
Kelci
Peterson
7:00 PM CrossFit
3 x 5 @ 155 lbs
3
Suzanne
Smith
5:00 PM CrossFit
3 x 5 @ 150 lbs
4
Jhezielle
Fiscus
5:00 PM CrossFit
3 x 5 @ 140 lbs
4
Michelle
Shuck
11:00 AM CrossFit
3 x 5 @ 140 lbs
5
Brittany
Dirmann
5:00 PM CrossFit
3 x 5 @ 135 lbs
5
Molly
McDonald
6:00 PM CrossFit
3 x 5 @ 135 lbs
6
Stephanie
Tysinger
5:00 PM CrossFit
3 x 5 @ 130 lbs
7
Emperatriz
Martinez
11:00 AM CrossFit
3 x 5 @ 125 lbs
8
Shannon
Davis
11:00 AM CrossFit
3 x 5 @ 105 lbs
8
Wendy
Raider
6:00 PM CrossFit
3 x 5 @ 105 lbs
9
Courtney
Schuler
9:00 AM CrossFit
3 x 5 @ 95 lbs
10
Corey
Knight
7:00 PM CrossFit
3 x 5 @ 90 lbs
11
Laura
Yakamna
6:00 PM CrossFit
3 x 5 @ 88 lbs
12
Jennifer
Rosa
11:00 AM CrossFit
3 x 5 @ 65 lbs
12
Omayra
Rosa
11:00 AM CrossFit
3 x 5 @ 65 lbs
13
Mallory
Fiery
5:00 PM CrossFit
2 x 5 @ 110 lbs
105,110,110,105,105
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