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CrossFit Cirencester
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Date
Workout
Totally Tunesday, it's RAD! - CrossFit Cirencester
Class
(All)
05:30
06:30
07:30
08:30
09:30
Private Class 10:30
11:00 Private Class
11:30 Private Class
12:00
18:00 After Work's Playtime
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
37 (23/14)
Workout
Totally Tunesday, it's RAD!
General Warm Up
Before Class Please -
Tack & Floss then:
10-15 reps
Wrist Circles
Elbow Circles
Shoulder Circles
Shoulder Taps
Shakiera
Shoulder Taps & Lat Flex
Dynamic Hug
Sgt Slaughter Arms
Torso Rotation
Hip Circles
Ankle Circles
Iron Cross
Scorpion
Monkey Pose
Spider
Russian Baby Makers
Cossaks
Leg Swings
Before class
Mini MET-Con 3
3 Rounds
200m Run/Row
5 Pull Ups
10 Push Ups
15 Air Squats
Warm-up
Feet Out
Pause Drills
Metcon (5 Rounds for calories)
5 rounds of:
5 minutes of rowing (Cals)
5 minutes of rest
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, 11, April 2017
Male Clients
1
David
Long
11:30 Private Class
628 Total Calories
2
Simon
O'Sullivan
07:30
526 Total Calories
3
Lee
Garner
05:30
474 Total Calories
4
Matt
THOMPSON
18:00 After Work's Playti...
471 Total Calories
Good mental game. Head down, dig deep and hang on in there
5
Cameron
Pitchford
05:30
465 Total Calories
6
Brendan
Ricardo
06:30
433 Total Calories
433 total
7
Ryan
Moore
18:00 After Work's Playti...
407 Total Calories
Horrendous, first two rounds were fun
8
Andrew
Burtenshaw
06:30
400 Total Calories
9
Private
05:30
375 Total Calories
10
Paul
Duff
18:00 After Work's Playti...
368 Total Calories
Bike
11
Ryan
Butler
18:00 After Work's Playti...
350 Total Calories
12
Darshan
Mistry
18:00 After Work's Playti...
346 Total Calories
Ski erg
13
Ed
Lucas
05:30
337 Total Calories
3 rounds - have to get down to London
14
Tom
Burdett
06:30
325 Total Calories
On the ski machine. Ouch!!!
15
Alex
Stephens
18:00 After Work's Playti...
455 Total Calories
16
Miles
De Clifford
06:30
398 Total Calories
17
Chris
Manners
07:30
394 Total Calories
18
Simon
Oakley
18:00 After Work's Playti...
386 Total Calories
19
Neil
Broadley
07:30
381 Total Calories
Total 381
20
Chris
Volksons
05:30
329 Total Calories
Bike
21
Ben
Cobbett
05:30
318 Total Calories
319 Total
22
Will
Downes-Hall
05:30
305 Total Calories
Totall = 305
23
Private
09:30
180 Total Calories
Female Clients
1
Cas
Ricardo
09:30
362 Total Calories
X3 row X2 bike
2
Katie
Holder
09:30
347 Total Calories
3 bike & 2 row
3
Katie
Maundrell
06:30
339 Total Calories
4
Victoria
Foote
18:00 After Work's Playti...
335 Total Calories
Ski ergo
5
Rebecca
Warren
09:30
324 Total Calories
Fatigue set in between minutes 1-3. Lungs. 😕
6
Libby
OAKLEY
18:00 After Work's Playti...
288 Total Calories
7
Honor
Paddock
09:30
284 Total Calories
8
Sarah
Martin
18:00 After Work's Playti...
257 Total Calories
9
Monica
Shaw
06:30
224 Total Calories
Pain bike
10
Nicky
Godding
06:30
174 Total Calories
3 mins each round
11
Gail
Finch
06:30
167 Total Calories
3 mins only elbow poor!
12
Catherine
Russell
09:30
160 Total Calories
3 mins scaled
12
Sarah
Wood
07:30
160 Total Calories
13
Antonia
Jones
07:30
143 Total Calories
3 min rounds
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