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Components
Single Arm Kettlebell ...
2-Kettlebell Bent Row
Metcon
Settings
Location
(All)
CrossFit Glendora
Program
Boot Camp
CFG Strength
WOD
Date
Workout
03/24/2016 - CrossFit Glendora
Class
(All)
5:00 AM WOD
7:00 AM WOD
9:00 AM WOD
3:30 PM WOD
5:00 PM WOD
6:00 PM WOD
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (12/2)
Workout
03/24/2016
Warm-up
CFG warm up
400m run or 500m row
10 figure 8 shoulder swings
5 inch worms
2 rounds of
10 walking lunges
10 overhead squats
10 situps
5 pullups
20 double unders
Weightlifting
Single Arm Kettlebell Press (3x10)
Weightlifting
2-Kettlebell Bent Row (3x10)
ROUGHNECKS MORNING SESSION
Metcon (AMRAP - Rounds and Reps)
12minute AMRAP
6 Pull Ups
8 Push Press (115/75)
12 Med Ball Cleans (20/14)
Rx+
12minute AMRAP
3 Muscle Ups
9 Push Press (135/95)
12 Med Ball Cleans (20/14)
Mobility
Shoulder Smash/Overhead Tissue Smash/Banded Overhead
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 24, 2016
Male Clients
1
Chris
Cervantez
5:00 AM WOD
1 x 10 @ 53 lbs
35, 44, 53
1
Dan
Shaffer
6:00 PM WOD
1 x 10 @ 53 lbs
1
Jeff
Wann
5:00 AM WOD
1 x 10 @ 53 lbs
2
Manish
Patel
9:00 AM WOD
2 x 10 @ 44 lbs
2
Henry
Kuo
3:30 PM WOD
1 x 10 @ 44 lbs
3
Daniel
Arik
5:00 AM WOD
3 x 10 @ 35 lbs
3
Jacob
Gaines
5:00 AM WOD
1 x 10 @ 35 lbs
3
Private
5:00 PM WOD
1 x 10 @ 35 lbs
3
Ricardo
Rosales
6:00 PM WOD
1 x 10 @ 35 lbs
4
gabe
arik
5:00 AM WOD
3 x 10 @ 26 lbs
5
Griff
(Jim) in
3:30 PM WOD
3 x 10 @ 18 lbs
6
Mark
Cyr
6:00 PM WOD
1 x 10 @ 0 lbs
Female Clients
1
Jen
Riley
3:30 PM WOD
1 x 10 @ 35 lbs
1@ 26, 2 @35
2
Kariann
Bernstein
5:00 PM WOD
3 x 10 @ 26 lbs
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