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Components
Death Row
Settings
Location
(All)
CrossFit Staines
Program
Conditioning
CrossFit
Olympic Weightlifting
Open Gym
Date
Workout
CrossFit TW18 Staines 14/06/19 - 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):
42 (21/21)
Workout
CrossFit TW18 Staines 14/06/19
Warm-up
AMRAP x 6 MINUTES
100m run
5 Jumping Air Squats
10 Samson Lunge Stretches
20 Mountain Climbers
6min EMOM
Odd: Row - Easy > Moderate > Workout Pace
Even - Inch-worms > Up Downs > Burpees
Metcon
Death Row (AMRAP - Reps)
EMOM x 20 MINUTES
MIN 1 -- 20 Cal Row
MIN 2 -- 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
*Scale as needed to
accomplish the work in
each minute in :50-:45 or
less.
Finisher
3 SETS
10 Pike-Ups on Rower
30 Russian Twists
-Rest as needed b/t Sets-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, 14, June 2019
Male Clients
1
Luke
Tweddell
5:30pm CrossFit
309 Reps
2
Alex
Scott
9:30am CrossFit
305 Reps
185 Cals, 120 Burpee
3
Matt
Chard
7:00am CrossFit
290 Reps
170 Cal 120 Burpee
4
Louis
Hill
5:30pm CrossFit
273 Reps
5
Chris
Topping
6:30pm CrossFit
266 Reps
161 burpee, 105 row
6
Simon
Thorp
9:30am CrossFit
262 Reps
109 Cal 153 Burpee
7
The
Panda
6:30pm CrossFit
254 Reps
8
Matt
Hamilton
6:00am CrossFit
250 Reps
150 Cal 100 Burpee
9
James
Cretella
6:30pm CrossFit
249 Reps
10
Daniel
Reilly
5:30pm CrossFit
241 Reps
11
mike
willerton
6:00am CrossFit
240 Reps
131 Cal 99 Burpee
12
Nathan
Burton
9:30am CrossFit
231 Reps
123 Cal 108 Burpee
13
Melissa La ...
l
6:30pm CrossFit
229 Reps
14
Dan
Lynch
7:00am CrossFit
223 Reps
123 Cal 100 Burpee
15
Bruce
Peake
5:30pm CrossFit
218 Reps
16
Guna
Shek
7:30pm CrossFit
215 Reps
17
Scott
Slater
7:30pm CrossFit
198 Reps
18
Brad
Green
6:00am CrossFit
195 Reps
110 Cals 85 Burpee
19
Private
7:30pm CrossFit
165 Reps
20
Paul
Isaacs
7:00am CrossFit
157 Reps
87 Cal 70 Burpee
21
ALEX
THE CUB R ...
9:30am CrossFit
323 Reps
bike echo
Female Clients
1
Ciara
Nodwell
6:30pm CrossFit
262 Reps
2
Rebecca
Hodges
5:30pm CrossFit
254 Reps
3
Laura
Burgon
9:30am CrossFit
213 Reps
111 Cal 102 Burpee
4
Julie
Camachon
7:30pm CrossFit
212 Reps
4
Sheryl
Bradley
9:30am CrossFit
212 Reps
112 cal, 100 burpees
5
Brooke
Ellis
6:30pm CrossFit
209 Reps
6
Vicki
Everett
9:30am CrossFit
208 Reps
102 Cal 106 Burpee
7
Gemma
Froggatt
9:30am CrossFit
206 Reps
77 Cal 129 Burpee
8
Andreea
Wherlock
9:30am CrossFit
200 Reps
10 & 10
8
Deborah
Tate
9:30am CrossFit
200 Reps
10 & 10
8
Fiona
Everington
9:30am CrossFit
200 Reps
10 & 10
9
Kristy
Gunning
9:30am CrossFit
198 Reps
98 Cal 100 Burpee
10
franciele
costa
9:30am CrossFit
197 Reps
94 Cal 103 Burpee
11
Anisha
Virk
7:30pm CrossFit
193 Reps
12
Adele
Langley
6:30pm CrossFit
186 Reps
13
Emily
Velosa
6:30pm CrossFit
172 Reps
14
Sarah
Forrest
6:30pm CrossFit
161 Reps
15
Jas
Sidhu
5:30pm CrossFit
151 Reps
16
Kimberly
Forrest
6:30pm CrossFit
145 Reps
17
Aman
Bhathal
5:30pm CrossFit
144 Reps
18
Katie
Tombs
9:30am CrossFit
100 Reps
4000m Bike - 100 Slam Ball
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