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Components
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Friday - CrossFit Pineville
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
9:00 AM CrossFit
11:00 AM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
24 (14/10)
Workout
Friday
Warm-up
15 mins
Gymnastics
30 mins
Ring Muscle-up Progressions
3x15-20 sec false grip active holds
*May scale to active bar holds
3x15-20 sec active dip press out holds
*Rings or static
Ring Dips
3x4-8 strict
Ring Kipping Swings + Pull
3x5-10
5 min to work on ground transitions or muscle up practice
Metcon
Metcon (Time)
60/50 Cal Row
30 Single Arm DB OHS (50/35)
15 C2B (Rx+ Bar MU)
*15 each arm for OHS
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 07, 2017
Male Clients
1
Robert
Herford
6:00 AM CrossFit
7:15
2
Jason
Cansler
6:00 PM CrossFit
7:22
3
Jose
Aguayo
11:00 AM CrossFit
8:09
4
Mark
Darvill
5:00 AM CrossFit
6:14
5
Kason
Davis
11:00 AM CrossFit
6:42
6
Carlos
Jara
11:00 AM CrossFit
5:09
7
Francisco
Arias
5:00 PM CrossFit
5:28
8
Cory
McCleaf
6:00 PM CrossFit
5:34
DB snatches (knees) MU
9
Brad
Bikerowski
9:00 AM CrossFit
5:50
ohs20#
9
Dan
Carley
5:00 AM CrossFit
5:50
10
Mike
Noll
9:00 AM CrossFit
6:41
11
Mike
Morelli
5:00 AM CrossFit
7:19
20#, purple band
12
Steve
Schuler
5:00 PM CrossFit
7:22
23@75# bar, 7@45#,c2b
13
Kevin
Thomas
5:00 AM CrossFit
7:58
50 cal row; 35lb front squat position; 5x3 pullups
Female Clients
1
Jackie
Cansler
6:00 PM CrossFit
6:40
2
Rachel
Hedrick
11:00 AM CrossFit
5:58
20lb OHS; green band
3
Alexa
Jeffrey
5:00 PM CrossFit
6:34
4
Ann Marie
Hubbard
6:00 AM CrossFit
7:31
Maintained a 800+ pace/ 10 cal in 45 seconds 30 KBS single arm wi...
4
Georgia
Rivers
6:00 AM CrossFit
7:31
Maintained a 800+ pace/ 10 cal in 45 seconds 30 KBS single arm wi...
5
Caitlin
Woodrow
6:00 PM CrossFit
7:38
#45 bar purple band pull ups
6
Private
6:00 PM CrossFit
7:40
7
Amber
Doyle
5:00 AM CrossFit
7:51
40 cal row; 15lb overhead squat; ring rows
8
Jenny
Rosas
11:00 AM CrossFit
8:16
9
Shannon
Davis
11:00 AM CrossFit
9:21
35lb db, rr
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