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Components
Metcon
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Location
(All)
CrossFit Praus
Program
Bootcamp
Childcare
CrossFit
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Guest Class
Gymnastics
Home Gym
Olympic Lifting
Open Gym
Strength
Date
Workout
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)
Workout
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 Clients
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 Clients
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
Berish
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
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