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Components
Metcon
Metcon
Settings
Location
(All)
Fusion Training
Program
CrossFit
Date
Workout
6/13/18 - Fusion Training
Class
(All)
6:15 AM
8:15 AM
12:15 PM
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):
40 (23/17)
Workout
6/13/18
L2 Skill/Strength
3 ROUNDS
20 BARBELL ONLY SQUAT JUMPS
**HOLD BAR TIGHT SO IT DOESN’T MOVE UP AND DOWN
20 REVERSE LUNGES@ BARBELL ONLY
REST 2 MIN BT ROUNDS
A: Metcon (No Measure)
4 X 12 EACH SINGLE LEG BOX STEP DOWNS @ TEMPO 30X1 @ 24/20#
**ONLY 24 IF YOU HAVE LONG LEGS LOL
B: Metcon (Calories)
10 MIN OF
20/40 ON BIKE
20 SEC HARD/40 SEC CHILL
**SCORE IS TOTAL CALS @ 10 MIN
C: Metcon (Time)
500 SINGLE UNDERS FOR TIME
Mobility
couch stretch
anterior shin smash
calf smash
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 13, 2018
Male Clients
1
Danny
Brinson
4:30 PM
164 Calories
2
Dave
Rector
6:15 AM
161 Calories
3
Dan
Host
6:30 PM
140 Calories
4
Keagan
Kiely
8:15 AM
138 Calories
5
Devin
Bannon
6:30 PM
135 Calories
6
Chad
Asplund
6:15 AM
127 Calories
7
Ed
Roller
6:30 PM
124 Calories
8
Kaleo
Lyles
3:30 PM
123 Calories
9
Brian
Taylor
6:30 PM
118 Calories
10
Austin
Thrift
8:15 AM
115 Calories
11
Joseph
VanMeter
5:30 PM
114 Calories
12
James
Johnston
6:30 PM
109 Calories
13
Jason
Cammack
5:30 PM
107 Calories
14
Wade
Edwards
12:15 PM
106 Calories
15
Suketu
Patel
4:30 PM
105 Calories
16
Denys
Miller
6:15 AM
102 Calories
17
Todd
Godwin
3:30 PM
100 Calories
18
Ryan
Collins
8:15 AM
94 Calories
19
Jay
Tysinger
8:15 AM
50 Calories
20
Chubby
Tysinger
8:15 AM
49 Calories
21
John
Flanders
6:30 PM
73 Calories
22
Jay
Williams
6:15 AM
70 Calories
23
Nathan
Miller
6:15 AM
44 Calories
Female Clients
1
Ansley
Conner
4:30 PM
102 Calories
after sqautting >:(
1
Chelsea
Powell
4:30 PM
102 Calories
2
Meagan
Rector
6:15 AM
91 Calories
3
Amber
Hodges
4:30 PM
87 Calories
4
Emily
Ryle
3:30 PM
86 Calories
5
Caitlin
Turner
8:15 AM
81 Calories
5
Kathi
Poppell
6:30 PM
81 Calories
6
Janetta
Alabi-Isama
5:30 PM
72 Calories
7
Dannie
Kiely
8:15 AM
71 Calories
7
Kandace
West
3:30 PM
71 Calories
8
Tracey
Perryman
12:15 PM
70 Calories
9
Janet
Lanier
3:30 PM
67 Calories
10 lb weight vest
10
Maria
Brack
5:30 PM
66 Calories
10
Rivers
Czech
3:30 PM
66 Calories
11
Dawn
Tysinger
8:15 AM
65 Calories
12
Deanne
Kaizer
6:30 PM
78 Calories
13
Tracey
Theriot
8:15 AM
65 Calories
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