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Chest-To-Bar Pull-ups
Metcon
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Date
Workout
Thankful for Thors-Day - CrossFit Cirencester
Class
(All)
05:30 Early Birds
06:30 A quick one before work
07:30 After Breakfast
08:30 Drop off done
09:30 Superstars
Private Coaching 10:30
Private Coaching 11am
Private Coaching 11:30
1200 Lunch Time Easy Crew
One to one coaching 13:00
18:00 Legends
Ladies Only 7-8
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
32 (17/15)
Workout
Thankful for Thors-Day
Dead Lift Prep
Tack Back, Hips, Lats
Floss Hamstrings, Lats
Monkey Pose
Arabesques with kicks
PVC dead lift
Before Class
Weightlifting
In 15 minutes or less, build to today’s “heavy - Perfect”…
Dead Lift x 1 rep
Deadlift (3x3 every 2 mins for 6 mins)
Deadlift
Every 2 minutes, for 6 minutes (3 sets):
x 3 reps @ 85-90% of today’s heavy single
Chest-To-Bar Pull-ups (10 mins progressions)
Chest-To-Bar Pull-ups
C2R
Jump
Banded
Back Pack Banded
Metcon (AMRAP - Rounds and Reps)
15 Min AMRAP
8 Shoulder Press 20/15kg
4 Dead-Lifts 20/15kg
10 Thrusters 20/15kg
200m Run (Run = 2 reps)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, 15, September 2016
Male Clients
1
The
Colossus
09:30 Superstars
3 x 3 @ 200 kg
240 single easy didn't push today
2
Cameron
Pitchford
05:30 Early Birds
3 x 3 @ 145 kg
2
Ed
Lucas
05:30 Early Birds
3 x 3 @ 145 kg
3
Darshan
Mistry
18:00 Legends
3 x 3 @ 140 kg
3
Private
05:30 Early Birds
3 x 3 @ 140 kg
4
Lee
Ellis
18:00 Legends
3 x 3 @ 130 kg
4
Simon
O'Sullivan
06:30 A quick one before ...
3 x 3 @ 130 kg
5
Christophe
Ronus
06:30 A quick one before ...
3 x 3 @ 125 kg
145 kg single.
5
John
Gallacher
06:30 A quick one before ...
3 x 3 @ 125 kg
6
Andrew
Burtenshaw
05:30 Early Birds
3 x 3 @ 120 kg
6
Elliot
Fonte
05:30 Early Birds
3 x 3 @ 120 kg
7
Matt
THOMPSON
18:00 Legends
3 x 3 @ 110 kg
7
Miles
De Clifford
05:30 Early Birds
3 x 3 @ 110 kg
8
Bryan
Gregory
06:30 A quick one before ...
3 x 3 @ 92.5 kg
9
Chris
Volksons
05:30 Early Birds
1 x 1 @ 145 kg
9
Jack
Barton
18:00 Legends
1 x 1 @ 180 kg
Body needs protein
9
Steve
Pope
07:30 After Breakfast
1 x 1 @ 125 kg
Female Clients
1
Victoria
Foote
1200 Lunch Time Easy Crew
3 x 3 @ 105 kg
125kg max
2
Katie
Holder
09:30 Superstars
3 x 3 @ 90 kg
3
Monica
Shaw
05:30 Early Birds
3 x 3 @ 85 kg
3
Suzi
Barton
18:00 Legends
3 x 3 @ 85 kg
4
Ruth
Green
09:30 Superstars
3 x 3 @ 82.5 kg
5
Jenny
Brunsdon
05:30 Early Birds
3 x 3 @ 80 kg
6
Gail
Finch
06:30 A quick one before ...
3 x 3 @ 70 kg
7
Louise
Rotherford
09:30 Superstars
3 x 3 @ 60 kg
8
Antonia
Jones
06:30 A quick one before ...
3 x 3 @ 57.5 kg
9
Sarah
Wood
07:30 After Breakfast
3 x 3 @ 45 kg
10
Bel
Blanch
05:30 Early Birds
1 x 1 @ 110 kg
3x3 @95
10
Hannah
Hodges
06:30 A quick one before ...
1 x 1 @ 80 kg
10
Jenny
Edwards
09:30 Superstars
1 x 1 @ 105 kg
3 X 3 @ 90
10
Katie
Maundrell
06:30 A quick one before ...
1 x 1 @ 85 kg
10
Penelope
Le Kelly
18:00 Legends
1 x 1 @ 65 kg
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