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Components
Metcon
Settings
Location
(All)
Midcoast Athletics
Program
Accessory Lifting
Boxing
CrossFit
Crossfit Endurance
Crossfit Masters
Kids Fitness
Midcoast Barbell
Skill Class
Date
Workout
7/1/2015 - Midcoast Athletics
Class
(All)
5:30 AM CrossFit
6:30 AM Crossfit
9:00 AM CrossFit
3:30 PM Crossfit
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
35 (17/18)
Workout
7/1/2015
Arrival warm up (800)
(10 min)
800m run/ 1000 m row
Foam roll/PVC roll
Shoulder smash
Mobility:
Shoulder smash
Scorpion stretch
Frog stretch
Walk out prayer squats
Lunge complex
Dynamic:
Inch worms
Plank walks
Low lateral steps/shuffle
Burpee broad jumps
Skill work:
Goat day:
Pick 2 movements that need improvement. Spend 3-4 min doing a few reps of each warming up.
6 min EMOM:
6-8 rep goat #1
6-8 rep goat #2
(If D.U. Perform minimum of 10)
Metcon (Time)
6 rounds for time:
200 m run/row
10 T2B (assisted,scaled)(T2B)
8 KB swings (35/26)(53/35)(70/53)
Post WOD stretching A
Pigeon stretch
Couch stretch
4way banded stretch
Shoulder smash
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 01, 2015
Male Clients
1
Zack
Thomas
4:30 PM CrossFit
8:48
185 bench for 3 per rd instead of KB
2
Michael
Pitruzzello
9:00 AM CrossFit
13:54
3
John
Kwasniewski
5:30 PM CrossFit
14:16
4
Jeffrey
Festa
4:30 PM CrossFit
15:17
5
Ben
Newton
4:30 PM CrossFit
15:30
80KB
6
Nick
Kornacki
4:30 PM CrossFit
12:33
7
Hunter
Wilcox
4:30 PM CrossFit
16:16
8
Stephen
Norton
6:30 AM Crossfit
16:41
250 row
9
Chris
Santarsiero
5:30 AM CrossFit
17:06
10
Jordan
Butler
5:30 PM CrossFit
11:41
53 KB & GHD
11
Sean
Clayton
4:30 PM CrossFit
12:06
GHD 70 kb
12
Chris
Mada
5:30 PM CrossFit
12:27
K2E; 44 KB
13
Hector
Lavarreda
5:30 PM CrossFit
12:54
Row; flutter kicks; 53kb
14
Connor
Riordan
5:30 PM CrossFit
13:17
Switched to K2E in 3rd round
15
Patrick
Moylan
4:30 PM CrossFit
13:28
L1 K2E
16
Private
5:30 AM CrossFit
14:25
17
Chris
Dodge
4:30 PM CrossFit
15:34
44lb kb/last 2 t2b 15 ab mat sit ups
Female Clients
1
Nicole
Tarantino
9:00 AM CrossFit
9:00
2
Jeannie
Young
9:00 AM CrossFit
9:54
3
Christine
Olbrys
4:30 PM CrossFit
15:03
4
Hadley
Kornacki
4:30 PM CrossFit
15:23
5
Dana
Stivers
4:30 PM CrossFit
11:58
26/t2b
6
Sarah
Desmond
3:30 PM Crossfit
12:30
7
Jennifer
Freund
9:00 AM CrossFit
12:41
Assisted T2B 44KB
8
Sarah
Konishesky
5:30 PM CrossFit
13:12
Switched to K2E in 3rd round
9
Private
3:30 PM Crossfit
13:16
10
Kerry
Stephenson
4:30 PM CrossFit
13:53
L1 35KB
10
Maddy
Lahm
4:30 PM CrossFit
13:53
L1
11
Danielle
Mullarney
5:30 AM CrossFit
14:26
18KB t2b/K2B
12
Diane
Day
5:30 AM CrossFit
14:43
13
Abby
Stivers
4:30 PM CrossFit
14:53
44lb/k2e
14
Amy
Hinckley
5:30 AM CrossFit
15:01
t2k 26lbs
15
Aly
Spedding
6:30 AM Crossfit
15:24
5 t2b/rd; row250
16
Anna
Gaboury
3:30 PM Crossfit
15:38
l1
17
Rachel
Whelen
9:00 AM CrossFit
15:40
T2B & K2E - 35KB
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