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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Greenwood
Program
CrossFit
KidsFit
Olympic Weightlifting
TEENFIT
WOD Squad
Yoga
Date
Workout
02/19/2018 - CrossFit Greenwood
Class
(All)
5:15am CrossFit
6:15 am CrossFit
9:00 am 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):
56 (23/33)
Workout
02/19/2018
Warm-up
6 EMOM
Min 1: Row
Min 2: Bike
Min 3: 1 Round of Cindy
Activation Mobility: Hip Circle/Ankle and Hip Opener/One leg Step Ups (5 Each Leg)/Double KB OH Hold
Weightlifting
Back Squat (3 x 1 x 3 x 1 x 3 x 1)
Back Squat
Every 1:30 for 9 Minutes
*Set 1 – 3 reps @ 75%
*Set 2 – 1 rep @ 85%
*Set 3 – 3 reps @ 80%
*Set 4 – 1 reps @ 90%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 reps @ 90-93%
Metcon
Metcon (Time)
For Time
20-16-12-8
Thrusters 95/65
Box Jump Overs 24/20 Rx+ 30/24
*2 Rope Climbs after each Rd. 8 total Rope climbs.
Accessory
2 Rounds
20 GHD Sit-Ups
15 Hip Extensions
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 19, 2018
Male Clients
1
Jeffrey
Hopkins
5:30 pm CrossFit
1 x 1 @ 465 lbs
2
Chris
White
4:30 pm CrossFit
1 x 1 @ 415 lbs
3
Jono
Bullington
9:00 am CrossFit
1 x 1 @ 380 lbs
4
Quinjamin
Machain
5:15am CrossFit
1 x 1 @ 365 lbs
4
Ryan
Hertzfeld
6:30 pm CrossFit
1 x 1 @ 365 lbs
5
AJ
Bolton
5:15am CrossFit
1 x 1 @ 340 lbs
around 93%
6
Kevin
Kessler
4:30 pm CrossFit
1 x 1 @ 335 lbs
7
Tommy
Chandler
6:15 am CrossFit
1 x 1 @ 305 lbs
8
David
Wilson
5:30 pm CrossFit
1 x 1 @ 300 lbs
8
Jeremy
Pileggi
5:30 pm CrossFit
1 x 1 @ 300 lbs
8
John
Gary
5:30 pm CrossFit
1 x 1 @ 300 lbs
9
Joseph
Holley
6:15 am CrossFit
1 x 1 @ 295 lbs
10
Mark
Askew
9:00 am CrossFit
1 x 1 @ 280 lbs
epic fail@300
11
Jim
Slagle
5:30 pm CrossFit
1 x 1 @ 270 lbs
12
noe
carrillo
5:30 pm CrossFit
1 x 1 @ 265 lbs
13
Kevin
Dempsey
4:30 pm CrossFit
1 x 1 @ 255 lbs
14
Darrell
Dunn
9:00 am CrossFit
1 x 1 @ 235 lbs
new PR!!!!!!!
14
Doug
Cullens
5:30 pm CrossFit
1 x 1 @ 235 lbs
15
Ryan
Shelton-Benson
5:30 pm CrossFit
1 x 1 @ 230 lbs
16
Mark
Jones
6:30 pm CrossFit
1 x 1 @ 205 lbs
17
Derrick
Morton
6:15 am CrossFit
1 x 1 @ 175 lbs
18
Grant
Chandler
6:15 am CrossFit
1 x 1 @ 135 lbs
18
jordan
counts
4:30 pm CrossFit
1 x 1 @ 135 lbs
Female Clients
1
Sara
Scheirer
5:30 pm CrossFit
1 x 1 @ 255 lbs
Easy
2
Haley
Lasley
4:30 pm CrossFit
1 x 1 @ 225 lbs
2
Monica
Shorter
9:00 am CrossFit
1 x 1 @ 225 lbs
3
Becca
Gary
6:30 pm CrossFit
1 x 1 @ 210 lbs
4
Alice
Polatty
5:30 pm CrossFit
1 x 1 @ 200 lbs
4
Lauren
Rearden
4:30 pm CrossFit
1 x 1 @ 200 lbs
5
Kimberly
Ready
9:00 am CrossFit
1 x 1 @ 180 lbs
6
Marianne
Hertzfeld
6:30 pm CrossFit
1 x 1 @ 175 lbs
7
melissa
humphries
6:15 am CrossFit
1 x 1 @ 170 lbs
8
Jessica
Brown
4:30 pm CrossFit
1 x 1 @ 165 lbs
9
Jennifer
Sheppard
5:15am CrossFit
1 x 1 @ 150 lbs
9
Laura
Light
4:30 pm CrossFit
1 x 1 @ 150 lbs
9
Private
5:15am CrossFit
1 x 1 @ 150 lbs
10
Elizabeth
Wilson
4:30 pm CrossFit
1 x 1 @ 140 lbs
10
Kelsey
Fandrich
4:30 pm CrossFit
1 x 1 @ 140 lbs
10
Shannon
Joseph
5:30 pm CrossFit
1 x 1 @ 140 lbs
10
Teresa
Carter
5:30 pm CrossFit
1 x 1 @ 140 lbs
11
Kelly
Hough
5:30 pm CrossFit
1 x 1 @ 135 lbs
11
Tara
Brown
5:30 pm CrossFit
1 x 1 @ 135 lbs
12
Candi
Collins
5:30 pm CrossFit
1 x 1 @ 130 lbs
12
Katie
Winchester
9:00 am CrossFit
1 x 1 @ 130 lbs
12
Marianna
Fleming
9:00 am CrossFit
1 x 1 @ 130 lbs
13
Jessi
Carter
4:30 pm CrossFit
1 x 1 @ 115 lbs
14
Jennifer
Wilson
6:15 am CrossFit
1 x 1 @ 110 lbs
110lb
14
Ruthie
Graham
9:00 am CrossFit
1 x 1 @ 110 lbs
15
Jessica
Kohl
5:30 pm CrossFit
1 x 1 @ 105 lbs
15
Jessica
White
4:30 pm CrossFit
1 x 1 @ 105 lbs
15
Lacey
Pileggi
5:30 pm CrossFit
1 x 1 @ 105 lbs
16
Tori
Swofford
6:30 pm CrossFit
1 x 1 @ 100 lbs
17
Maggie
Bentley
6:30 pm CrossFit
1 x 1 @ 95 lbs
18
Sudie
Clem
5:15am CrossFit
1 x 1 @ 80 lbs
19
Mai
Garvin
9:00 am CrossFit
1 x 1 @ 35 lbs
Save the knees.
20
Jordan
Graham
6:15 am CrossFit
1 x 1 @ 0 lbs
117
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