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Components

Full Circle

Back Squat

Settings

WOD

1-11-21

Warm Up (No Measure)

5:00 Foam Rolling
5-7:00 Coach lead general stretching
250m Row (20 spm)
20 Single Unders(both legs)
40 Single Unders (single leg 20 each side)
250m Row (24 spm)
40 single unders (single leg 20 each side)
250m row (28 spm)
Double Under practice
Row pacing and instruction

Full Circle (Time)

For Time:
1,500 Meter Row
100 Double Unders
Into
3 ROUNDS:
5 Shuttle Runs (30ft)
5 Walking Lunges (30ft)
Then
100 Double Unders
1,500 Meter Row
*Short on rower stagger by 5:00
*Sub 50 cal assault bike
*Target time 17-25:00

Back Squat (5,5,5,5,5)

5@50%
5@60%
3X5@75%

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Whiteboard:

Monday, January 11, 2021

Leaderboard

Men's Full Circle
Alex Serrano	01/11/2021	21:07
Bradley McGlaughn	01/11/2021	23:46
Brandon Burnett	01/11/2021	26:04

Women's Full Circle
Brandy Burnett	01/11/2021	24:51
Whitney Goodson	01/11/2021	26:19
Loren Porterfield	01/11/2021	30:56

Male Athletes

1

Alex
Serrano

4:30 PM CrossFit

21:07

2

Bradley
McGlaughn

4:30 PM CrossFit

23:46

3

Brandon
Burnett

Open Gym lunch

26:04

50 cal bike, DU's bad

4

Dustin
Moore

4:30 PM CrossFit

15:11

15+10 Death by medball cleans

5

Cannon
Harris

4:30 PM CrossFit

16:59

200 single unders;1,000 m row 9 pullups 30 pushups totally didnt ...

6

JT
Launius

8:30 AM CrossFit

17:19

50 cal bike in place of shuttle runs and lunges

7

Alex
Lewis

5:30 AM CrossFit

18:31

Same but 50 cal bike in middle

8

Kevin
Harris

5:30 PM CrossFit

20:39

weighted singles

9

William
Hobbs

Open Gym lunch

22:04

10

Justin
Hignight

Open Gym lunch

22:50

50 cal bike, stability ball DU’s

11

Ty
Harris

4:30 PM CrossFit

22:51

50 cal bike instead of run/lunge, comptrain

12

Rick
Pavick

5:30 PM CrossFit

23:44

Single unders

13

Reggie
Goins

5:30 PM CrossFit

23:54

singles

14

Dawson
Anderson

5:30 AM CrossFit

26:02

150 singles

15

kirk
sanderson

5:30 AM CrossFit

32:52

Female Athletes

1

Brandy
Burnett

Open Gym lunch

24:51

Gag... 1st row good, DUs good, last row survival

2

Whitney
Goodson

5:30 PM CrossFit

26:19

3

Loren
Porterfield

8:30 AM CrossFit

30:56

First RX Wod after 3 months lol

4

Natalie
Estrada

5:30 AM CrossFit

17:59

1500m row, 150 singles, 25c bike, 150 singles, 1500m row

5

Madelyn
Bowman

4:30 PM CrossFit

18:10

1200 row, 200 du

6

Lindsey
Bailey

4:30 PM CrossFit

20:21

1200m row in 5 min, last row 1800m, single unders

7

Melanie
Allen

4:30 PM CrossFit

21:03

1000 m row

8

Kelsi
Allen

4:30 PM CrossFit

22:23

1000m row, rx everything else, 1250m last round

9

Cheyenne
Harris

5:30 PM CrossFit

22:39

Weighted Singles

10

Judy
Skilling

4:30 PM CrossFit

23:00

11

Nicole
Pavick

5:30 PM CrossFit

23:14

singles

12

April
Yeager

4:30 PM CrossFit

23:38

35 cal bike 150 singles

13

Heather
Phillips

4:30 PM CrossFit

23:56

1108+1892 row; 100 singles

14

Jennifer
Sexton

5:30 PM CrossFit

25:00

stopped at 1200