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Components
Back Squat
Strict Pull Up
Metcon
Settings
Location
(All)
CrossFit Glendora
Program
Boot Camp
CFG Strength
WOD
Date
Workout
12/09/2015 - CrossFit Glendora
Class
(All)
5:00 AM WOD
7:00 AM WOD
9:00 AM WOD
11:30 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):
25 (11/14)
Workout
12/09/2015
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
Back Squat (3x8@70-80%)
Strict Pull Up (3x5-10)
Metcon (Time)
4 Rounds for Time
10 Kettlebell Swing (53/35)
5 Kettlebell Thruster (R) (53/35)
5 Kettlebell Thruster (L) (53/35)
20 Sit Ups
Rx+
4 Rounds for Time
15 Kettlebell Swings (53/35)
7 Kettlebell Thruster (R) (53/35)
7 Kettlebell Thruster (L) (53/35)
20 GHD Sit Ups
Mobility
Plantar Smash/Couch Stretch/Shoulder Smash
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 09, 2015
Male Clients
1
Garrett
Moberg
5:00 AM WOD
3 x 8 @ 235 lbs
2
Chris
Cervantez
7:00 PM WOD
3 x 8 @ 225 lbs
205, 215, 225
3
Kevin
Maltez
5:00 PM WOD
1 x 8 @ 215 lbs
4
Richard
Stone
6:00 PM WOD
2 x 8 @ 195 lbs
5
Jacob
Blasi
5:00 PM WOD
1 x 8 @ 185 lbs
5
Private
6:00 PM WOD
1 x 8 @ 185 lbs
6
Tyler
White
3:30 PM WOD
1 x 8 @ 170 lbs
7
Jacob
Gaines
5:00 AM WOD
1 x 8 @ 165 lbs
7
Manish
Patel
9:00 AM WOD
1 x 8 @ 165 lbs
first 2 sets 155
8
Henry
Kuo
9:00 AM WOD
1 x 8 @ 155 lbs
9
Steve
Hoye
3:30 PM WOD
1 x 8 @ 135 lbs
Female Clients
1
Victoria
Adams
5:00 PM WOD
1 x 8 @ 160 lbs
2
Andrea
Brycsak
3:30 PM WOD
1 x 8 @ 145 lbs
2
Jen
Riley
5:00 PM WOD
1 x 8 @ 145 lbs
2
Karen
Victorine
6:00 PM WOD
1 x 8 @ 145 lbs
3
Jennifer
Barczykowski
6:00 PM WOD
1 x 8 @ 135 lbs
4
Ashley
Fallon
5:00 PM WOD
1 x 8 @ 130 lbs
4
Sabrina
Contreras
7:00 AM WOD
1 x 8 @ 130 lbs
5
JeanMarie
Harms
11:30 AM WOD
1 x 8 @ 120 lbs
6
Karley
LeQuia
5:00 PM WOD
2 x 8 @ 105 lbs
6
Maya
Sprinsock
5:00 PM WOD
2 x 8 @ 105 lbs
7
Carla
Vivar
9:00 AM WOD
1 x 8 @ 95 lbs
7
Hanna
Hoye
3:30 PM WOD
1 x 8 @ 95 lbs
75, 85, 95
8
Private
5:00 AM WOD
1 x 8 @ 85 lbs
9
Gina
Wann
5:00 AM WOD
1 x 8 @ 25 lbs
weighted hip extensions
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