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Components
Metcon
Settings
Location
(All)
CrossFit Staines
Program
Conditioning
CrossFit
Olympic Weightlifting
Open Gym
Date
Workout
CrossFit TW18 Staines 30/01/19 - CrossFit Staines
Class
(All)
6:00am CrossFit
7:00am CrossFit
9:30am CrossFit
5:30pm CrossFit
6:30pm CrossFit
7:30pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
34 (17/17)
Workout
CrossFit TW18 Staines 30/01/19
Warm-up
AMRAP x 10:00
20m Shuttle Run
10 Slam Balls
10m Inchworms
20 Mountain Climbers
10m Toy Soldiers
20 Alt. Lunges
Metcon
Metcon (2 Rounds for reps)
AMRAP x 8 MINUTES
200m Run (40 DUs)
7 Up-Downs
14 Alt. Single Arm Front Rack DB Lunges 15/10 (Rx+22.5/15)
-Rest 3:00-
AMRAP x 8 MINUTES
200m Run
7 Up-Downs
14 Alt. Single Arm Front Rack DB Lunges
*Switch arms at 7 reps
Accessory
3 SETS
1:00 Hollow Hold
1:00 Russian Twist
30s L. Leg Glute Bridge Hold
30s R. Leg Glute Bridge Hold
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, 30, January 2019
Male Clients
1
Andy
Gray
9:30am CrossFit
647 Total Reps
2
Matthew
Thomas
6:00am CrossFit
594 Total Reps
22.5 + SUs
3
Melissa La ...
l
6:00am CrossFit
559 Total Reps
4
Andrea
Paddeu
5:30pm CrossFit
556 Total Reps
5
Albert
Saa-Garriga
5:30pm CrossFit
469 Total Reps
6
Alexander
Whisker
7:00am CrossFit
724 Total Reps
15kg SUs
7
Fred
Gale
6:30pm CrossFit
650 Total Reps
8
Colby
Ellis
6:30pm CrossFit
610 Total Reps
8
Guna
Shek
6:30pm CrossFit
610 Total Reps
8
Louis
Hill
5:30pm CrossFit
610 Total Reps
15kg 60 SU
9
Ady
Griffith
5:30pm CrossFit
590 Total Reps
15kg 60 SU
10
Gary
Nash
7:30pm CrossFit
575 Total Reps
11
mike
willerton
6:00am CrossFit
550 Total Reps
12.5
12
amrish
badal
6:00am CrossFit
503 Total Reps
15kg +Sus
13
Matt
Archer-Davis
5:30pm CrossFit
464 Total Reps
14
Martyn
Vallis
6:00am CrossFit
366 Total Reps
10kg
15
Bala
Kannan
6:00am CrossFit
342 Total Reps
Female Clients
1
Katy
Chappell
5:30pm CrossFit
644 Total Reps
2
Deborah
Tate
9:30am CrossFit
488 Total Reps
3
Claire
Archer-Davis
5:30pm CrossFit
434 Total Reps
10kg D/U’s
4
Jess
Munro
6:30pm CrossFit
767 Total Reps
5
Ronit
Holmes
7:00am CrossFit
743 Total Reps
10kg & SUs
6
Laura
Burgon
6:30pm CrossFit
730 Total Reps
7
Jasmin
Brown
5:30pm CrossFit
728 Total Reps
8
Fiona
Everington
9:30am CrossFit
717 Total Reps
10kg & SUs
9
Lorna
Butchers
6:30pm CrossFit
714 Total Reps
10
Monika
Gadzala
7:00am CrossFit
707 Total Reps
10kg
11
Rebecca
Hodges
6:30pm CrossFit
702 Total Reps
12
Siobhan
Waters
7:00am CrossFit
701 Total Reps
10kg SUs
13
Vicki
Everett
9:30am CrossFit
591 Total Reps
DUs
14
Natalie
Fearn
5:30pm CrossFit
582 Total Reps
15
franciele
costa
5:30pm CrossFit
488 Total Reps
16
Harvir
Kaler
6:00am CrossFit
444 Total Reps
17
Juliana
Souza Campos
6:00am CrossFit
413 Total Reps
dus/rowing alt rounds
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