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Location
(All)
CrossFit Praus
Program
Bootcamp
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Strength
Date
Workout
03/12/2020 - 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):
30 (13/17)
Workout
03/12/2020 - Thursday's WOD
200 m jog
2 rounds of:
5 1-Arm kettlebell shoulder press (R/L)
5 Kettlebell waiter squat (R/L)
5 1-Arm kettlebell thruster (R/L)
5 Inch worms
50' Lunges with thoracic rotation
Metcon (No Measure)
EMOM10
10 Bulgarian Split Squats (5L/5R) (Even)
10 Romanian Deadlift (5L/5R) (odd)
2 min rest
EMOM 9
Min1 - Weighted Standing Y - 8-10 reps
Min2 - Weighted Standing T - 8-10 Reps
Min 3 - Double Dumbell Tricep Push back - 8-10 Reps
Metcon (Time)
For time:
21 Dumbbell thrusters
Run 400 meters
18 Dumbbell thrusters
Run 400 meters
15 Dumbbell thrusters
Run 400 meters
12 minute time cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 12, 2020
Male Clients
1
Corey
Schwanz
CrossFit: 6:00 AM
7:55
35#
2
Edward
Garcia
CrossFit: 6:00 AM
8:14
35#
3
Keith
Bock
CrossFit: 6:00 AM
8:19
40#
4
Ryan
Fruchey
CrossFit: 12:00 PM
8:24
40#
5
Trevor
Derby
CrossFit: 6:30 PM
9:06
50#
6
Douglas
Conner
CrossFit: 6:30 PM
9:42
15#, 10#'s and 300, 200
7
Nick
Hoffman
CrossFit: 7:00 AM
9:50
30#
8
Chris
Hoff
CrossFit: 6:00 AM
9:52
30#
9
Chris
Albertin
CrossFit: 5:30 PM
9:56
35#
10
Ilia
Anguelov
CrossFit: 12:00 PM
10:16
53, 45, 35
11
Randy
Kilbourne
CrossFit: 12:00 PM
10:46
40#
12
Chad
Jacquay
CrossFit: 4:30 PM
14:27
13
Tim
Fulton
CrossFit: 6:00 AM
9:22
25#
Female Clients
1
Melissa
Gratz
CrossFit: 6:00 AM
8:12
30#
2
SARAH
HIGGINS
CrossFit: 5:30 PM
9:01
10#
3
Jennifer
Mcdunnough
CrossFit: 4:30 PM
9:02
4
Amanda
Benz
CrossFit: 4:30 PM
9:20
#15
5
Kelci
Burnham
CrossFit: 12:00 PM
9:30
20#
6
Sara
Conner
CrossFit: 6:30 PM
9:40
10#
7
Kristan
Smith
CrossFit: 4:30 PM
9:56
8
Anne
Duncan
CrossFit: 12:00 PM
10:06
30#
9
Paula
Mamani
CrossFit: 5:30 PM
10:15
20#
10
Amanda
Berish
CrossFit: 4:30 PM
10:47
10
Terris
Elkins
CrossFit: 7:00 AM
10:47
20#
11
Becki
Jacquay
CrossFit: 4:30 PM
10:56
12
Annie
Giddens
CrossFit: 12:00 PM
11:20
13
Karen
Norrick
CrossFit: 6:00 AM
11:55
20#, row
14
Savannah
Wallin
CrossFit: 6:00 AM
12:41
20#
15
Private
CrossFit: 12:00 PM
9:49
16
Melissa
Walda
CrossFit: 6:00 AM
11:18
20#. 500 rows
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