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Workout

Tuesday 03/28/2017

Warm up

Coaches Choice

Skill/Strength

3 rounds superset:
10 Barbell RDL
6/6 KB goblet hold single leg squat (rear foot elevated)

*RDL- looking for smooth, efficient movement. Pick a load that we can focus on a 3-5 sec count during the eccentric portion.

WOD

Metcon (AMRAP - Rounds and Reps)

6 min AMRAP:
12/10 Cal row
10 DB weighted sit ups (35/45) (Comp-T2B)
15 Front squats (Rx 95/65)
7 min rest
6 min AMRAP:
200 m row
10 Sit ups (Comp GHDSU)
15 Back Squats (Rx 95/65)

Competitors

De-load week:
strength accessory and conditioning only

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, March 28, 2017

Male Clients

1

Christopher
Kiely

5:30 PM CrossFit

6 + 55

2

Christopher
Vasseur

12:30pm CrossFit

6 + 15

comp

2

Jeremy
Buck

6:30 PM CrossFit

6 + 15

3

Chris
Kishimoto

4:30 PMCrossFit

5 + 229

Comp

4

A.J.
Birmingham

5:30 PM CrossFit

5 + 224

5

James
Lehner

4:30 PMCrossFit

5 + 222

6

Jesus
Arcila

4:30 PMCrossFit

5 + 200

7

Robert
LaRocco

5:30 AM CrossFit

4 + 229

T2B/GHD

8

Jeremy
McCusker

12:30pm CrossFit

4 + 224

comp

9

Demetri
Vernadakis

5:30 PM CrossFit

4 + 220

10

Ralph
Correia

5:30 AM CrossFit

4 + 215

10

Ricky
Leupold

5:30 AM CrossFit

4 + 215

11

RJ
Kelly

5:30 AM CrossFit

4 + 200

12

Kurt
Liburd

5:30 AM CrossFit

4 + 50

T2B/GHD

13

Pedro
Gneiting

6:30 PM CrossFit

6 + 0

14

Galen
Marsh

9:00 am CrossFit

4 + 239

65#/35#

15

Stephen
Young

5:30 PM CrossFit

4 + 233

75#FS, 95# BS

16

Ed
Bebyn

5:30 AM CrossFit

4 + 227

80#

17

Jaden
Shin

6:30 PM CrossFit

4 + 6

18

Ben
Levine

6:30 PM CrossFit

4 + 0

18

Carlos
Ruiz

5:30 AM CrossFit

4 + 0

85#

19

Tyler
Collier

12:30pm CrossFit

3 + 265

20

Kevin
Morton

4:30 PMCrossFit

0 + 0

Female Clients

1

Lauren
Birmingham

12:30pm CrossFit

6 + 14

comp

2

Leah
Szot

7:00 AM CrossFit

5 + 210

COMP.

3

Jennifer
Martin

12:30pm CrossFit

5 + 205

comp

4

Tina
Roy

4:30 PMCrossFit

5 + 40

5

Kimberly
Sweezy

5:30 AM CrossFit

5 + 26

T2B

6

Shannon
Fleming

4:30 PMCrossFit

5 + 10

sit ups

7

Lisa
Wawrzynowski

5:30 AM CrossFit

4 + 236

200m run

8

Marena
Harrison

12:30pm CrossFit

4 + 220

comp

9

Jacqui
Fournier

5:30 AM CrossFit

4 + 193

10

christine
gilligan

4:30 PMCrossFit

5 + 2

11

Sabrina
Cassone

9:00 am CrossFit

4 + 243

55/25

12

Marci
Kantor

9:00 am CrossFit

4 + 240

65/22.5

13

Denise
Rivera

5:30 AM CrossFit

4 + 220

14

Jazmyne
Berry

4:30 PMCrossFit

4 + 210

15

Leah
Cipollone

9:00 am CrossFit

4 + 152

65#/14# wall ball

16

Maurita
Leon

5:30 AM CrossFit

4 + 100

45#

17

Diana
Herrera

6:30 PM CrossFit

4 + 82

18

Wanda
Ramos

5:30 AM CrossFit

4 + 69

45#BS/35#FS

19

Meilany
Caimares

6:30 PM CrossFit

4 + 0

35# 60#

20

Erika
Vuernick

6:30 PM CrossFit

3 + 220

21

Edy
Jacobs

6:30 PM CrossFit

0 + 0