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Evil Wheel
TWIST AND SHOUT
Metcon
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(All)
CrossFit Glendora
Program
Boot Camp
CFG Strength
WOD
Date
Workout
WOD - CrossFit Glendora
Class
(All)
5:00 AM WOD
7:00 AM WOD
9:00 AM WOD
11:30 AM WOD
WOD: 4:00 PM
5:00 PM WOD
6:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (8/9)
Workout
WOD
QOD
"Gratitude is one of the most powerful human emotions. Once expressed, it changes attitude, brightens outlook, and broadens our perspective." -Germany Kent
Today, we will train our bodies in order to produce physical results.
Let's also train our minds to produce mental - and emotional - results.
Gratitude is more than a feeling. It is a discipline, a mental muscle we can "flex" to become mentally and emotionally stronger, more stable, and able to maintain perspective.
Today, spend focused time reflecting (and even better, journaling) on things you are grateful for: little things, big things, and everything in between.
Then bring your changed perspective with you.
Warm-up
2:00 Bike or Row
2 Rounds:
10 Air Squats
5 Push Ups
Then:
:30s Couch Stretch (each side)
:30s Pigeon Pose (each side)
Then:
5 PVC Pass-Throughs
10 PVC Overhead Squats
Barbell Warm Up:
2 Rounds:
5 Good Mornings
5 Strict Press
5 Hang Power Cleans
5 Back Squats
5 Overhead Squats
Midline
Evil Wheel (4x5 )
Active shoulders, hollow position
Metcon
TWIST AND SHOUT (AMRAP - Rounds and Reps)
AMRAP 14:
RX:
1 Power Snatch (95/65)
2 Overhead Squats
3 Power Clean and Jerks
80 Single-Unders
RX+:
1 Power Snatch (115/80)
2 Overhead Squats
3 Power Clean and Jerks
40 Double-Unders
Mobility
Shoulder Smash, Ankle Wall Stretch, Olympic Wall Squat
BONUS BURN
Metcon (Time)
800m jog, 1 min rest
2 x 400m, rest 1 min between efforts, then:
400m jog, 1 min rest
2x200m, rest 1 min between efforts, then:
200m jog, 1 min rest
2x100m, rest 1 min between efforts
Score total time, including rest
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 05, 2018
Male Clients
1
Daniel
Bourgault
9:00 AM WOD
4 x 5
1
Henry
Kuo
9:00 AM WOD
4 x 5
1
Luke
Manning
WOD: 4:00 PM
4 x 5
1
Matthew
Morse
11:30 AM WOD
4 x 5
1
Stephen
Rybacki
9:00 AM WOD
4 x 5
1
Steve
Alvarez
5:00 AM WOD
4 x 5
2
Bryan
Richards
5:00 AM WOD
4 x 5
2
Cody
(Michael) Goff
9:00 AM WOD
4 x 5
Female Clients
1
Anne Marie
Newton
9:00 AM WOD
4 x 5
1
Kayla
Wolfsohn
11:30 AM WOD
4 x 5
1
Sara
Rybacki
9:00 AM WOD
4 x 5
2
Bianca
Marquez
7:00 AM WOD
4 x 5
2
Jacky
Rocha
5:00 AM WOD
4 x 5
2
Jillian
Bauer
9:00 AM WOD
4 x 5
2
Laura
Cintron
9:00 AM WOD
4 x 5
2
Private
5:00 AM WOD
4 x 5
3
Katy
Munson
9:00 AM WOD
4 x 4
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