Show WOD in Full Screen
Auto Scroll Page
Components
Metcon
Settings
Location
(All)
CrossFit Praus
Program
Bootcamp
Childcare
CrossFit
Foundations
Guest Class
Gymnastics
Home Gym
Olympic Lifting
Open Gym
Strength
Date
WOD
03/05/2020 - Thursday's WOD - CrossFit Praus
Class
(All)
CrossFit: 6:00 AM
CrossFit: 7:00 AM
CrossFit: 9:30 AM
CrossFit: 12:00 PM
CrossFit: 4:30 PM
CrossFit: 5:30 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
32 (19/13)
WOD
03/05/2020 - Thursday's WOD
3 minutes on bike or rower
2 rounds of:
10 Russian kettlebell swings
5 Single arm kettlebell press (R/L)
5 Inch worms
10 Kip swings to a pike
10 Scapular pull-ups
5 Figure 4's on rig (R/L)
Metcon (No Measure)
EMOM 10
:30-:45 sec DU work (even)
15 Sit Ups (odd)
2 min rest
EMOM 8
6 Burpee box jump overs
10 Single Leg Dumbell Romanian Deadlifts (5L/5R) (50/35)
Metcon (Time)
For time, using a single dumbbell:
10 Strict pull-ups
40 Overhead walking lunges
10 Strict pull-ups
30 Alternating snatches
10 Strict pull-ups
20 Overhead squats (10 each arm)
10 Strict pull-ups
10 Turkish get-ups
10 Strict pull-ups
25 minute time cap
Competitor
(50/35)
Intermediate
(35/25)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 05, 2020
Male Athletes
1
Trevor
Derby
CrossFit: 5:30 PM
11:14
2
Corey
Schwanz
CrossFit: 6:00 AM
12:40
3
Jacob
Lawson
CrossFit: 4:30 PM
12:57
4
Edward
Garcia
CrossFit: 6:00 AM
13:54
5
Keith
Bock
CrossFit: 6:00 AM
15:01
6
Ryan
Fruchey
CrossFit: 9:30 AM
15:12
7
Ilia
Anguelov
CrossFit: 12:00 PM
16:32
8
Andrew
Parker
CrossFit: 7:00 AM
10:07
5 strict pull-ups per round 20#
9
Randy
Kilbourne
CrossFit: 12:00 PM
14:46
10
Randy
Kilbourne
CrossFit: 12:00 PM
14:48
11
Justin
Turk
CrossFit: 12:00 PM
17:22
35# / 25#Turkish
12
Chris
Albertin
CrossFit: 5:30 PM
17:52
13
Scott
Krafft
CrossFit: 5:30 PM
17:56
14
Marquis
Garwood
CrossFit: 6:00 AM
18:04
15 lb DB Ring Rows
15
Tim
Fulton
CrossFit: 6:00 AM
18:34
16
Ryan
Singerman
CrossFit: 6:00 AM
18:43
50lbs Strict, last two sets Kip
17
Chris
Hoff
CrossFit: 6:00 AM
18:58
35# 8 strict 2 kip each round - added red band 3rd round
18
Drew
Bogs
CrossFit: 5:30 PM
20:12
19
Kellen
Watkins
CrossFit: 7:00 AM
0:00
KX'd 20# 10is minutes
Female Athletes
1
Caryn
Garton
CrossFit: 6:00 AM
14:12
2
Nicky
Schwanz
CrossFit: 9:30 AM
22:55
3
Amanda
Benz
CrossFit: 9:30 AM
10:22
4
Kelci
Burnham
CrossFit: 12:00 PM
11:27
5
Marisa
Reeves
CrossFit: 9:30 AM
12:05
6
Melissa
Gratz
CrossFit: 6:00 AM
12:51
kipping pullups, switched OHS & get ups
7
Misty
Wallin
CrossFit: 6:00 AM
13:06
kipping, 35#
8
Amanda
Krafft
CrossFit: 5:30 PM
14:56
5 strict pull ups per round, 35lbs for everything except turkish ...
9
Melissa
Walda
CrossFit: 6:00 AM
15:32
Double Under PR 30 Unbroken Plus sets of 18, 22, 16
10
Savannah
Wallin
CrossFit: 6:00 AM
16:28
11
Private
CrossFit: 12:00 PM
17:30
12
Becki
Jacquay
CrossFit: 4:30 PM
17:40
13
Paula
Mamani
CrossFit: 4:30 PM
17:55
pull-up red&blue bnd, 20# lnge, sntch, sq 15# tgu
Loading...
Powered By Wodify