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Components
Deadlift
Metcon
Metcon
Metcon
Settings
Location
(All)
Midcoast Athletics
Program
Accessory Lifting
Boxing
CrossFit
Crossfit Endurance
Crossfit Masters
Kids Fitness
Midcoast Barbell
Skill Class
Date
Workout
3/7/2016 - Midcoast Athletics
Class
(All)
5:30 AM CrossFit
9:00 AM CrossFit
3:30 PM 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):
28 (13/15)
Workout
3/7/2016
Deadlift (5-5-4-4-4)
Deadlift
TOUCH AND GO IF POSSIBLE. RECORD YOUR LAST SET OF "TOUCH AND GO"
Metcon (Time)
"BELL"
3 ROUNDS FOR TIME:
21 DEADLIFT
(L1:115/85)(RX:135/105)(L3:185/135)
15 PULL-UP
9 FRONT SQUAT (SAME)
** NOTE:
ACTUAL WOD CALLS FOR 185/135
PLEASE SCALE BACK WEIGHT SO YOU CAN COMPLETE THE DEADLIFTS AND FRONT SQUATS EFFECTIVELY
Metcon (Time)
EWOD OPTION
800 Meter Run
Then...
3 Rounds
21 Deadlifts
15 Pullups
9 Front Squats
200 Meter Run
Then....
800 Meter Run
Metcon (Time)
RECOVERY OPTION
21 Wall Balls
15 Situps
9 Burpees
200 Meter Run (after each round)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 07, 2016
Male Clients
1
Jeffrey
Festa
4:30 PM CrossFit
1 x 4 @ 405 lbs
2
Tony
Silverio
5:30 AM CrossFit
1 x 4 @ 275 lbs
3
mike
lally
9:00 AM CrossFit
1 x 4 @ 265 lbs
3
Tristan
Marineau
9:00 AM CrossFit
1 x 4 @ 265 lbs
3
zack
flagge
9:00 AM CrossFit
1 x 4 @ 265 lbs
4
Jason
Bloom
5:30 AM CrossFit
1 x 4 @ 255 lbs
5
Danny
Almada
3:30 PM Crossfit
1 x 4 @ 245 lbs
5
Peter
Morrow
5:30 PM CrossFit
1 x 4 @ 245 lbs
5
Tom
Killilea
5:30 PM CrossFit
1 x 4 @ 245 lbs
6
Chris
Cirilli
5:30 AM CrossFit
1 x 4 @ 235 lbs
6
Chris
Santarsiero
9:00 AM CrossFit
1 x 4 @ 235 lbs
7
Steve
Arathuzik
4:30 PM CrossFit
1 x 4 @ 205 lbs
8
Bill
Johnson
4:30 PM CrossFit
1 x 4 @ 185 lbs
Female Clients
1
Jennifer
Freund
9:00 AM CrossFit
1 x 4 @ 205 lbs
2
Private
9:00 AM CrossFit
1 x 4 @ 165 lbs
3
Emily
O'Hearn
5:30 PM CrossFit
1 x 4 @ 163 lbs
4
Abby
Stivers
3:30 PM Crossfit
1 x 4 @ 155 lbs
4
Annie
Auerbach
9:00 AM CrossFit
1 x 4 @ 155 lbs
4
Debbie
Terschuren
9:00 AM CrossFit
1 x 4 @ 155 lbs
4
Kerry
Stephenson
3:30 PM Crossfit
1 x 4 @ 155 lbs
5
Christine
Olbrys
5:30 PM CrossFit
1 x 4 @ 145 lbs
5
Jeanie
Kanaley
9:00 AM CrossFit
1 x 4 @ 145 lbs
5
susan
rowe
9:00 AM CrossFit
1 x 4 @ 145 lbs
6
Alexa
Bracht
5:30 PM CrossFit
1 x 4 @ 143 lbs
7
Amy
Hinckley
9:00 AM CrossFit
1 x 4 @ 135 lbs
8
Meredith
Morrow
5:30 PM CrossFit
1 x 4 @ 130 lbs
9
Dulcy
O'Rourke
5:30 AM CrossFit
1 x 4 @ 113 lbs
10
Amy
Zupan
3:30 PM Crossfit
1 x 4 @ 73 lbs
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