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Components
Metcon
Settings
Location
(All)
CrossFit Staines
Program
Conditioning
CrossFit
Olympic Weightlifting
Open Gym
Date
Workout
CrossFit TW18 Staines 15/11/18 - 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):
40 (25/15)
Workout
CrossFit TW18 Staines 15/11/18
Warm-up
Partner Warm Up
4 Min Rotations w/ partner A being timekeeper
A:) 8/6 Cal Row
B:) Alternating Air Squat + Up Downs
-INTO-
4 Min Rotations w/ partner A being timekeeper
A:) 8 Step Ups + 8 Box Push Ups
B:) Boot Strap Stretches
Metcon
20min: Metcon (AMRAP - Reps)
5 ROUNDS
1:00 Max Reps At Each Station
Calorie Row
Box Jumps (24/20")
HR Push-up
-Rest 1:00-
Accessory
Metcon (No Measure)
3 SETS
20 Plank Rotations
20 Feet Over Object
20 Alt. Single Leg V-Up
-Rest as Needed-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, 15, November 2018
Male Clients
1
Nat
Moore
7:30pm CrossFit
371 Reps
2
Andy
Gray
5:30pm CrossFit
366 Reps
3
Warren
Abrahams
6:00am CrossFit
354 Reps
4
Víctor
Cebollada ...
5:30pm CrossFit
348 Reps
5
Colby
Ellis
5:30pm CrossFit
343 Reps
6
Philip
Gonçalves
9:30am CrossFit
326 Reps
7
Jean
Michelle
9:30am CrossFit
323 Reps
8
Melissa La ...
l
6:00am CrossFit
298 Reps
9
Ben
Angliss
6:30pm CrossFit
296 Reps
10
Grant
Cooper
5:30pm CrossFit
286 Reps
10
Matt
Chard
7:00am CrossFit
286 Reps
11
Guy
Ben Zvi
5:30pm CrossFit
280 Reps
12
Steffan
Clark
6:30pm CrossFit
278 Reps
13
Ady
Griffith
6:30pm CrossFit
272 Reps
14
Marcus
Warden
7:30pm CrossFit
269 Reps
15
Andrew
Crane
9:30am CrossFit
266 Reps
16
Andrea
Paddeu
6:30pm CrossFit
254 Reps
17
ALEX
THE CUB R ...
5:30pm CrossFit
242 Reps
Ring Rows
18
Francisco
García Revillo
7:30pm CrossFit
237 Reps
19
Louis
Hill
7:30pm CrossFit
233 Reps
20
Dan
Lynch
7:00am CrossFit
217 Reps
21
James
Taylor
6:30pm CrossFit
215 Reps
22
Joshua
Frith
5:30pm CrossFit
309 Reps
23
Daniel
Alison
6:00am CrossFit
203 Reps
20 inch Box Jump
24
amrish
badal
6:00am CrossFit
180 Reps
Row Calories not counted
Female Clients
1
Emilija
Rudyte
7:30pm CrossFit
326 Reps
2
Bella
Brown
7:30pm CrossFit
312 Reps
3
Brooke
Ellis
5:30pm CrossFit
272 Reps
4
Marina
del Val
7:30pm CrossFit
248 Reps
5
Rebecca
Hodges
7:30pm CrossFit
242 Reps
6
Rachel
Keane
7:30pm CrossFit
232 Reps
7
Deborah
Tate
9:30am CrossFit
230 Reps
8
Gemma
Dore
7:00am CrossFit
219 Reps
9
Naomi
Seligson
9:30am CrossFit
209 Reps
10
Mary
Baiden
7:30pm CrossFit
185 Reps
11
Siobhan
Waters
7:00am CrossFit
182 Reps
12
Jay
Shepherd
6:00am CrossFit
266 Reps
step ups
13
Fiona
Everington
9:30am CrossFit
247 Reps
14
Laura
Burgon
5:30pm CrossFit
242 Reps
15
joya
Pal
5:30pm CrossFit
216 Reps
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