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Components
Metcon
Settings
Location
(All)
Condition One CrossFit
Program
Community Class
CrossFit
Date
WOD
3/11/19 - Condition One CrossFit
Class
(All)
Masters
9:00 AM CrossFit
3:30 PM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
7:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
26 (10/16)
WOD
3/11/19
Running Warm Up
Directed by coach and done as a group
1. high knee karaoke
2. over the hurdle
3. knee to chest
4. figure four
5. lunge
6. lunge w/torso twist
7. toe touch
8. high knees
9. butt kickers
10. straight leg
11. side step
12. side step w/jumping jack
13. seated arm swings
14. standing arm swings
15. toes out walk
16. toes in walk
17. walk on heels
18. walk on toes
19. walk on outside of foot
20. walk on inside of foot
Metcon (AMRAP - Rounds and Reps)
Death by shuttle run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 11, 2019
Male Athletes
1
Russell
Weekley
Masters
15 + 15
2
Brody
Denbow
6:00 PM CrossFit
14 + 14
2
Jeffery
Counts
7:00 PM CrossFit
14 + 14
At FD
2
Tim
Ottens
5:00 PM CrossFit
14 + 14
3
Seth
Valley
5:00 PM CrossFit
14 + 12
4
Chris
Lee
Masters
12 + 12
5
Alik
Callahan
3:30 PM CrossFit
12 + 0
6
Kevin
Hedges
Masters
11 + 11
6
Parker
Montee
5:00 PM CrossFit
11 + 11
7
Keegan
Sewell
3:30 PM CrossFit
11 + 0
Female Athletes
1
Crystal
Valley
3:30 PM CrossFit
14 + 13
2
Rylee
Denbow
6:00 PM CrossFit
13 + 13
3
Claire
DeMello
5:00 PM CrossFit
12 + 12
3
Karrie
Denbow
6:00 PM CrossFit
12 + 12
4
Pam
Richards
5:00 PM CrossFit
12 + 0
5
Natalie
Counts
5:00 PM CrossFit
11 + 11
5
Private
Masters
11 + 11
6
Katie
Wideman
6:00 PM CrossFit
11 + 10
7
Carla
Montee
5:00 PM CrossFit
11 + 0
7
Maria
Counts
3:30 PM CrossFit
11 + 0
8
Megan
Emmi
6:00 PM CrossFit
10 + 10
9
Elizabeth
Keller
6:00 PM CrossFit
10 + 9
9
Sarah
Reed
3:30 PM CrossFit
10 + 9
10
Debbie
Coleman
Masters
9 + 0
10
Patty
Helton
3:30 PM CrossFit
9 + 0
11
Heidi
Binsbacher
6:00 PM CrossFit
0 + 0
3000 meter row/15 min.
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