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Components
Back Squat
Metcon
Metcon
Metcon
Settings
Location
(All)
CrossFit Bartlesville
Program
CrossFit
CRUSH Youth
Date
Workout
DEC 15, 2021 - CrossFit Bartlesville
Class
(All)
5:30 AM CrossFit
6:30 AM CrossFit
9:00 AM CrossFit
12:00 PM Open Gym
4:30 PM Open Gym
5:30 PM CrossFit
6:30 PM 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
DEC 15, 2021
Pre Stretch Primer
3 Rds /
5 Cals Bike
10 Squats
5 Push-ups
BARBELL
BAR: Back Squat (1-1-1-1-1-1-1, work to a heavy set or a new 1 RM)
Back Squat
ACCESSORY
A) Box Jump, 5-4-3-2-1
B) Plate Flips, 5x5
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
5 R's / 20 cap
100m single-arm KB Farmers Carry
30 KB Deads
20 AM KBS
10 Goblet Squats
*45/35/25#
WOD
WOD: Metcon (AMRAP - Reps)
5 Rounds /
3 min clock
50 DU’s
10 C&J, 135/95 | 115/80
AMRAP cals Bike
KIKR
KIKR: Metcon (Time)
3 min OH Hold, 45/25#
2 min Weighted Back Squat Hold
1 min Hang Hold
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 15, 2021
Male Clients
1
Stephen
Nwaukwa
5:30 AM CrossFit
1 x 1 @ 475 lbs
2
Taylor
Holden
6:30 PM CrossFit
1 x 1 @ 405 lbs
3
Dallas
Hindman
9:00 AM CrossFit
1 x 1 @ 335 lbs
4
Andrew
Austin
9:00 AM CrossFit
1 x 1 @ 315 lbs
5
Zach
Hendrix
5:30 AM CrossFit
1 x 1 @ 300 lbs
6
Johnny
Whisman
9:00 AM CrossFit
1 x 1 @ 295 lbs
Nagging hip
7
Dylan
Smith
6:30 AM CrossFit
1 x 1 @ 291 lbs
8
Dustin
Cobb
6:30 PM CrossFit
1 x 1 @ 290 lbs
9
Ravichand
Chinnam
6:30 PM CrossFit
1 x 1 @ 280 lbs
9
Tony
Sterk
9:00 AM CrossFit
1 x 1 @ 280 lbs
10
Scott
Blakemore
5:30 AM CrossFit
1 x 1 @ 265 lbs
11
Tatton
Manning
6:30 AM CrossFit
1 x 1 @ 235 lbs
12
Private
9:00 AM CrossFit
1 x 1 @ 225 lbs
13
Brian
Payne
9:00 AM CrossFit
1 x 1 @ 205 lbs
14
Marcelo
Goro
5:30 PM CrossFit
1 x 1 @ 155 lbs
15
Private
6:30 PM CrossFit
1 x 1 @ 145 lbs
16
Rod
Harwood
6:30 AM CrossFit
7 x 1 @ 75 lbs
Female Clients
1
Shelby
Brennan
9:00 AM CrossFit
1 x 1 @ 255 lbs
Postpartum PR! Failed 260
2
Cindi
Klose
5:30 PM CrossFit
1 x 1 @ 215 lbs
almost 220
2
Ziva
Cooper
6:30 PM CrossFit
1 x 1 @ 215 lbs
Didn’t get to depth
3
Kristina
Gomez
9:00 AM CrossFit
1 x 1 @ 195 lbs
failed 200#
4
Rachel
Showler
6:30 AM CrossFit
1 x 1 @ 185 lbs
5
Dainelle
Herl
5:30 PM CrossFit
1 x 1 @ 175 lbs
No PR
6
Laura
Clark
5:30 AM CrossFit
1 x 1 @ 157 lbs
7
Jana
Graham
5:30 AM CrossFit
1 x 1 @ 155 lbs
8
Nicole
Whisman
9:00 AM CrossFit
1 x 1 @ 150 lbs
9
Rayleigh
Rowell
5:30 PM CrossFit
1 x 1 @ 135 lbs
9
Tessa
Austin
9:00 AM CrossFit
1 x 1 @ 135 lbs
10
Dani
Truitt
9:00 AM CrossFit
1 x 1 @ 120 lbs
11
Deb
Davis
9:00 AM CrossFit
1 x 1 @ 115 lbs
11
Tish
Trost
9:00 AM CrossFit
1 x 1 @ 115 lbs
Missing some hair
12
Peggy
Campbell
5:30 PM CrossFit
1 x 1 @ 105 lbs
13
Kenna
Gathright
6:30 AM CrossFit
1 x 1 @ 95 lbs
14
Carolyn
Morgan
6:30 AM CrossFit
1 x 1 @ 75 lbs
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