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Components
Aerobic Capacity:Running
Metcon
Settings
Location
(All)
CrossFit VU
Program
CrossFit
Date
Workout
ESD: Aerobic Capacity - CrossFit VU
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
3:30 PM CrossFit
4:30 PM CrossFit
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):
38 (15/23)
Workout
ESD: Aerobic Capacity
Warm-up
Coach lead warm up. As you come in start foam rolling calfs, hamstrings, glutes, IT bands, and quads
ESD
Aerobic Capacity:Running (Distance)
8 Minutes of Running for Distance
4 Minutes Rest
6 Minutes of Running for Distance
3 Minutes Rest
4 Minutes of Running for Distance
2 Minutes Rest
Score is total Meters Ran for all 3 bouts.
Metcon (Distance)
For those who may not be able to Run:
Row or Bike for the same intervals.
8 Minutes of Row/bike for Distance
4 Minutes Rest
6 Minutes of Row/bike for Distance
3 Minutes Rest
4 Minutes of Row/bike for Distance
2 Minutes Rest
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 16, 2018
Male Clients
1
Eric
Allen
8:30 AM CrossFit
4050 meters
1800, 1350, 900m
1
Kyle
Madison
8:30 AM CrossFit
4050 meters
2
Reece
Selby
6:30 PM CrossFit
4000 meters
3
Joel
Martinez
8:30 AM CrossFit
3975 meters
1800m, 1300m, 875m
4
Lex
Egea
3:30 PM CrossFit
3950 meters
1800/1300/850 cramped last set
5
Ian
Grover
4:30 PM CrossFit
3900 meters
6
Jeremiah
Cruzan
6:30 PM CrossFit
3850 meters
7
Jeremy
Cooper
4:30 PM CrossFit
3825 meters
8
Mike
Campbell
6:30 PM CrossFit
3800 meters
9
Ryan
Stephens
6:30 PM CrossFit
3650 meters
10
Dewayne
Thompson
5:00 AM CrossFit
3600 meters
1500,1200,900
11
John
Book
5:30 PM CrossFit
3200 meters
12
Michael
Hernandez
4:30 PM CrossFit
3100 meters
13
Brayden
Bruster
5:30 PM CrossFit
3000 meters
14
Cliff
Reeves
8:30 AM CrossFit
3200 meters
Female Clients
1
Helen
Taylor
3:30 PM CrossFit
4275 meters
2
Christina
Hernandez
8:30 AM CrossFit
4025 meters
3
Emily
Allen
4:30 PM CrossFit
3850 meters
3
Lindsay
Evens
5:30 PM CrossFit
3850 meters
1700/1250/900
4
Trina
Leonard
5:30 PM CrossFit
3825 meters
5
Taylor
McQuesten
3:30 PM CrossFit
3690 meters
6
Fallon
Jaye
8:30 AM CrossFit
3550 meters
7
hannah
loesch
8:30 AM CrossFit
3500 meters
8
Amanda
Caves
8:30 AM CrossFit
3450 meters
9
Sherria
Swanson
6:30 PM CrossFit
3225 meters
1450, 1075, 700
10
Heather
Bell
3:30 PM CrossFit
3150 meters
10
Kenzie
Smith
6:30 PM CrossFit
3150 meters
11
Nicole
Hobbs
5:00 AM CrossFit
3000 meters
12
Misty
Campbell
6:30 PM CrossFit
2925 meters
no walking
13
Erika
Santiago
5:30 PM CrossFit
2570 meters
14
Do not call
Rivero
6:30 PM CrossFit
9760 meters
6.1 miles AAB
15
Mary
Threlkeld
6:30 PM CrossFit
3100 meters
15
Rose
Withers
6:30 PM CrossFit
3100 meters
16
Victoria
Hernandez
4:30 PM CrossFit
2950 meters
17
Becky
Murphy
5:00 AM CrossFit
2925 meters
18
Jennifer
Wiltshire
5:00 AM CrossFit
2825 meters
19
Kelsey
Bennett
5:30 PM CrossFit
2800 meters
20
Jordan
Pearson
5:00 AM CrossFit
2475 meters
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