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Components
Thruster
Metcon
Settings
Location
(All)
Fusion Training
Program
CrossFit
Date
Workout
3/16/16 - Fusion Training
Class
(All)
6:15 AM
7:15 AM
8:15 AM
9:15 AM OPEN GYM
10:15 AM OPEN GYM
11:15 AM OPEN GYM
12:15 PM
1:30 PM OPEN GYM
2:30 PM OPEN GYM
3:30 PM
4:30 PM
5:30 PM
6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
46 (17/29)
Workout
3/16/16
Warm-up
KStar lunge
Pigeon
250m row
3 minutes to WU thrusters
A: Thruster (THRUSTER TECHNIQUE WORK)
Thruster
EFFICIENCY TIPS FOR 8 MIN WHILE YOU BUILD TO 115/83
B: Metcon (2 Rounds for distance)
MAX METER ROW IN 2 MIN
THEN
EVERY 2 MIN FOR 10 MIN
6 THRUSTERS @ 115/83
6 BAR FACING BURPEES
THEN
MAX METER ROW IN 2 MIN
***GIRLS SHOULD TRY TO GET 500M ON ROW
***GUYS SHOULD TRY TO GET 650M ON ROW
***SCORE IS METERS FOR EACH ROW
Mobility
Barbell quad smash
Hamstring smash on Nova
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 16, 2016
Male Clients
1
Bryan
Miller
12:15 PM
1 x 3 @ 165 lbs
2
Andrew
Taylor
6:30 PM
5 x 6 @ 115 lbs
2
Suketu
Patel
6:15 AM
1 x 3 @ 115 lbs
2
Bowen
Hopkins
5:30 PM
1 x 1 @ 115 lbs
2
Chris
Wheeler
5:30 PM
1 x 1 @ 115 lbs
2
Danny
Brinson
5:30 PM
1 x 1 @ 115 lbs
2
Gunther
Griffin
6:15 AM
1 x 1 @ 115 lbs
2
Jeff
Tysinger
8:15 AM
1 x 1 @ 115 lbs
2
Kaleb
Moore
12:15 PM
1 x 1 @ 115 lbs
2
Marty
Smith
6:15 AM
1 x 1 @ 115 lbs
2
Matthew
Bland
5:30 PM
1 x 1 @ 115 lbs
2
Ryan
Wingers
5:30 PM
1 x 1 @ 115 lbs
2
Todd
Godwin
3:30 PM
1 x 1 @ 115 lbs
3
Chip
Gibson
6:30 PM
1 x 1 @ 95 lbs
3
Devin
Bannon
6:15 AM
1 x 1 @ 95 lbs
4
Jason
Cammack
6:30 PM
1 x 1 @ 75 lbs
4
Michael
Moore
3:30 PM
1 x 1 @ 75 lbs
Female Clients
1
Dianna
Floyd
8:15 AM
1 x 1 @ 103 lbs
1
Laura
Chavez
12:15 PM
1 x 1 @ 103 lbs
103 x 2!
2
Amanda
Smith
6:15 AM
1 x 1 @ 83 lbs
2
Amy
McGlamery
12:15 PM
1 x 1 @ 83 lbs
2
April
Schueths
8:15 AM
1 x 1 @ 83 lbs
2
Blaire
Elmore
5:30 PM
1 x 1 @ 83 lbs
2
Cheyenne
Martin
7:15 AM
1 x 1 @ 83 lbs
2
Erin
henry
7:15 AM
1 x 1 @ 83 lbs
2
Kacie
Lanier
3:30 PM
1 x 1 @ 83 lbs
2
Private
6:15 AM
1 x 1 @ 83 lbs
2
Maria
Laurato
5:30 PM
1 x 1 @ 83 lbs
2
Megan
Arnold
3:30 PM
1 x 1 @ 83 lbs
2
Morgan
Conner
12:15 PM
1 x 1 @ 83 lbs
2
Sarah
Gildersleeve
6:30 PM
1 x 1 @ 83 lbs
3
Janet
Lanier
3:30 PM
1 x 1 @ 73 lbs
3
Kerry
Dunn
6:30 PM
1 x 1 @ 73 lbs
3
Marlynn
Griffin
6:15 AM
1 x 1 @ 73 lbs
4
Janetta
Alabi-Isama
5:30 PM
1 x 6 @ 63 lbs
4
Ashley
Misiaszek
6:30 PM
1 x 1 @ 63 lbs
4
Jessica
Gibbs-Zettler
5:30 PM
1 x 1 @ 63 lbs
4
Lacee
Degrouchy
5:30 PM
1 x 1 @ 63 lbs
4
Micaela
Wert
3:30 PM
1 x 1 @ 63 lbs
Started w/73, had to take it off
5
Ashley
Wingers
5:30 PM
1 x 1 @ 60 lbs
DBs
6
Dawn
Tysinger
8:15 AM
1 x 1 @ 55 lbs
7
Megan
Mormile
6:30 PM
5 x 6 @ 53 lbs
7
Carol
Brown
6:30 PM
1 x 1 @ 53 lbs
8
Jessica
Jenkins
4:30 PM
1 x 1 @ 45 lbs
9
Dawn
Branch
6:30 PM
1 x 1 @ 43 lbs
10
Nikiya
Lewis
5:30 PM
1 x 1 @ 35 lbs
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