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2020 Rogue Invitation ...
Settings
Location
(All)
Crossfit North Cloud
Program
CrossFit
Engine Rx
N.C. Athletics
N.C. Kids
Date
Workout
01/17/2020 - Crossfit North Cloud
Class
(All)
5:15AM CrossFit
6:15AM CrossFit
5:00PM CrossFit
6:00PM CrossFit
Remote Athlete
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (8/15)
Workout
01/17/2020
Warm-up
:60 Seated Forward Fold
:30/Side Calf Stretch (Rig or Wall)
:30/Side Scorpion Hold
10 Banded Monster Walks each Direction
Then...
3 Rounds of:
10 Russian KB Swing
10 Squat Jumps
10 Calorie Ski
Metcon
2020 Rogue Invitational Online Qualifier Workout #4 (AMRAP - Rounds and Reps)
Complete AMRAP 6 of:
3 Box Jump Over (24/20")
6 Deadlift (255/175lb)
9 Bar Facing Burpee
*Prior to starting this workout, each athlete will need to create a long straight line on the floor and place their barbell on the center of that line. On the call of 3-2-1-Go the athlete will step forward and complete 3 box jumps overs, then 6 deadlifts and then 9 bar facing burpees. The athlete will then begin to start round 2 and this process will continue until the 6-minute time cap has been reached. The athlete’s score will be the total amount of reps completed in the 6 minutes.
** Athlete must record the time of the last completed round for tie break purposes**
RomWOD
This has been a week of TOUGH workouts. All of which are online qualifiers for the 2020 Rogue Invitational Sanctional Event. Instead of lifting or doing any other work today, we are going to end class with a RomWod session!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 17, 2020
Male Clients
1
Michael
Loring
5:00PM CrossFit
6 + 6
2
Chris
Mondero
Remote Athlete
4 + 2
3
Zach
Krier
6:15AM CrossFit
4 + 5
4
Joshua
Meyer
6:15AM CrossFit
3 + 15
20 box, 135 DL
5
Easton
Swihart
5:00PM CrossFit
3 + 13
6
Jay
Lowell
5:00PM CrossFit
3 + 8
20" jumps, #205 dl
7
James
Coash
6:15AM CrossFit
3 + 0
115#
8
Chuck
Lambertz
6:15AM CrossFit
2 + 16
#225-slow enough I shoulda just rx
Female Clients
1
Stephanie
Shuler
6:00PM CrossFit
4 + 11
2
Cierra
Mondero
Remote Athlete
4 + 6
3
Leah
Loring
5:00PM CrossFit
4 + 4
4
Kayla
Garst
5:00PM CrossFit
4 + 2
5
Jenny
Bauer
6:00PM CrossFit
3 + 5
6
Mallory
Robért
5:15AM CrossFit
4 + 15
135#
7
Private
6:00PM CrossFit
4 + 8
8
Alisha
Sipe
6:15AM CrossFit
4 + 7
115#
8
Kira
Kearn
6:00PM CrossFit
4 + 7
#105 DL
9
Sara
Niehues
5:15AM CrossFit
4 + 3
85# DL
10
Joni
Wahlmeier
5:00PM CrossFit
3 + 16
145#, SMALL BOX JUMPS
11
Amber
Lambertz
5:15AM CrossFit
3 + 15
155#, steps
11
Laura
Barta
6:00PM CrossFit
3 + 15
RX except step ups :-)
12
Teggan
Workman
5:00PM CrossFit
3 + 14
135 deadlift
13
Candace
Lister
5:00PM CrossFit
3 + 9
155
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