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Components
Metcon
Settings
Location
(All)
CrossFit Staines
Program
Conditioning
CrossFit
Olympic Weightlifting
Open Gym
Date
Workout
CrossFit TW18 Staines 18/12/19 - CrossFit Staines
Class
(All)
6:00am CrossFit
7:00am CrossFit
9:30am CrossFit
4:25pm CrossFit
5:30pm CrossFit
6:35pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
43 (20/23)
Workout
CrossFit TW18 Staines 18/12/19
Warm-up
8min AMRAP...
20 DUs
10 Ring Rows
10 AKBS 20/12kg
5 Burpees
10s HSHold / Wall Pike Hold
Skill Work
12min EMOM 3 Rounds...
MIN 1 - 6-10 DB Renegade Rows*
MIN 2 - 20s Hollow Hold / 20s Lumbar Hold
MIN 3 - 30s DB Strict Press / HSPU
MIN 4 - 2/3x10s Kip Swings into Pull Ups
*1 Rep = Push-up + Row L + Row R
Workout
Metcon (AMRAP - Rounds and Reps)
20min AMRAP...
5 Strict or C2B Pull-Ups*
10 HRPU or 10 HSPU
ALT-15/12 Cal Bike
20/15 Cal Row
200m Run
*Athlete choice each round on Strict or C2B - HRPU or HSPU*
*Athlete should alternate each round between Bike/Row/Run*
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, 18, December 2019
Male Clients
1
ALEX
THE CUB R ...
5:30pm CrossFit
10 + 30
2
Karl
Dickson
5:30pm CrossFit
10 + 1
3
Stephen
Dancey
6:00am CrossFit
8 + 0
Strict Pull Ups
4
Luke
Norwood
6:00am CrossFit
7 + 5
Strict Pull Ups
5
David
Loubser
4:25pm CrossFit
9 + 15
6
Bruce
Peake
5:30pm CrossFit
8 + 17
Strict
7
Josh
Nixon
9:30am CrossFit
8 + 5
7
Marco
Almeida
9:30am CrossFit
8 + 5
8
Daniel
Tate
6:00am CrossFit
7 + 15
C2B HRPU
9
Daniel
Reilly
5:30pm CrossFit
6 + 10
Strict
9
Shaun
Keen
5:30pm CrossFit
6 + 10
Strict
10
Harry
Reed
4:25pm CrossFit
9 + 0
11
Vincent
Pierron
4:25pm CrossFit
7 + 21
12
Matt
Chard
7:00am CrossFit
7 + 20
Banded Pull Ups
13
Jack
Marriott
7:00am CrossFit
7 + 9
Banded Pull Ups
14
Andy
Walker
6:35pm CrossFit
7 + 5
Banded
15
Steve
Drew
9:30am CrossFit
7 + 0
Banded Pull Ups
16
Babar
Hayat
9:30am CrossFit
6 + 10
Banded Pull Ups
17
mike
willerton
6:00am CrossFit
6 + 1
Banded Pull Ups
18
Tyron
Raubenheimer
6:00am CrossFit
5 + 0
Banded Pull Ups
Female Clients
1
Ciara
Nodwell
6:00am CrossFit
8 + 15
2
Rachel
Keane
5:30pm CrossFit
6 + 3
elevated HSPU
3
Kim
Moakes
4:25pm CrossFit
8 + 15
banded pull ups
4
Abi
Musk
5:30pm CrossFit
8 + 0
Banded Elevated HSPU
4
Andreea
Wherlock
9:30am CrossFit
8 + 0
Banded Pull Ups
4
Tash
Masterman
5:30pm CrossFit
8 + 0
Banded Elevated HSPU
4
Vicki
Everett
9:30am CrossFit
8 + 0
Banded Pull Ups
5
Siobhan
Waters
7:00am CrossFit
7 + 16
Banded Pull Ups
6
Ana
Briggs
9:30am CrossFit
7 + 15
Banded Pull Ups
6
franciele
costa
7:00am CrossFit
7 + 15
Bnaded Pull Ups
6
Kristy
Gunning
9:30am CrossFit
7 + 15
Banded Pull Ups
6
Zoe
Kier
6:00am CrossFit
7 + 15
Banded Pull Ups
7
Sarah
Forrest
5:30pm CrossFit
7 + 5
Banded
8
Camila
Hardy
6:00am CrossFit
7 + 0
Banded Pull Ups
8
Mithula
Jeyabalasingam
6:35pm CrossFit
7 + 0
banded
9
Kimberly
Forrest
5:30pm CrossFit
6 + 24
Banded
10
Delphine
Michaud
6:00am CrossFit
6 + 18
Banded Pull Ups
10
Jessica
Stephenson
4:25pm CrossFit
6 + 18
10
Robyn
Esterhuizen
4:25pm CrossFit
6 + 18
11
Gemma
Froggatt
9:30am CrossFit
6 + 15
Banded Pull Ups
12
Veronica
Wells
6:00am CrossFit
6 + 10
Banded Pull Ups
13
Juliana
Souza Campos
9:30am CrossFit
6 + 0
Banded Pull Ups
14
Crystal
Raubenheimer
6:00am CrossFit
5 + 0
Banded Pull Ups
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