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Components
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Wednesday - 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
7:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
20 (9/11)
Workout
Wednesday
Warm-up
15 mins
Dynamic Warm-up
Gymnastics
15 mins
10 min ALT EMOM
Odd: 4-6 Strit Chin-ups
Even: 4-6 Strict HSPU
*Add weight or a deficit if you can.
Metcon
Metcon (Weight)
Every 90 seconds for 10 Rounds
5 Headcutters (Rx+ 2.0/1.25)(1.5.1)
6 Rainbow Ball Slams (30/20)
20 DU (1:2 DU:SU)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 23, 2015
Male Clients
1
Gary
Blount
5:00 PM CrossFit
72.23 lbs
2
Andrew
Ross
5:00 PM CrossFit
70 lbs
2
Jason
Cansler
11:00 AM CrossFit
70 lbs
2pd
3
Eric
Robinson
6:00 AM CrossFit
0 lbs
4
Justin
Flatt
6:00 PM CrossFit
54.17 lbs
dnf 9 rounds
5
Dan
Carley
5:00 AM CrossFit
35 lbs
su
6
Gary
Sunstrom
9:00 AM CrossFit
32 lbs
7
Chad
Jenkins
11:00 AM CrossFit
26 lbs
15 ball
7
Frank
Carns
11:00 AM CrossFit
26 lbs
Female Clients
1
Jackie
Cansler
11:00 AM CrossFit
44 lbs
1
Michelle
Shuck
9:00 AM CrossFit
44 lbs
1.25 kg (44lb) & 20# slamball
2
Amy
Bullock
5:00 PM CrossFit
35 lbs
1 pood
2
Holli
Christ
6:00 AM CrossFit
35 lbs
3
Kelci
Peterson
6:00 PM CrossFit
35 lbs
TERRIBLE :)
3
Michelle
Perno
7:00 PM CrossFit
35 lbs
20# slam ball, singles
3
Suzanne
Smith
11:00 AM CrossFit
35 lbs
su
4
Carolina
Martinez
5:00 AM CrossFit
26 lbs
4
Corey
Knight
5:00 PM CrossFit
26 lbs
SU/20lb slam ball
4
Emperatriz
Martinez
5:00 AM CrossFit
26 lbs
5
Private
11:00 AM CrossFit
22 lbs
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