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Components
Split Jerk
Metcon
Settings
Location
(All)
CrossFit Praus
Program
Bootcamp
Childcare
CrossFit
Foundations
Guest Class
Gymnastics
Home Gym
Olympic Lifting
Open Gym
Strength
Date
Workout
3/14/2018 - Wednesday'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):
28 (14/14)
Workout
3/14/2018 - Wednesday's Wod
Warm-up
3 Rounds
10 Windmills
8 Figure Fours
6 air squats
4 push press with empty bar
2 pull ups
Split Jerk (7x2 working up in weight to a heavy 2RM for today)
Metcon (Time)
6 rounds:
5 pull ups
10 push ups
15 air squats
then:
3 Rounds
5 Shoulder to Overhead (95/65)
10 Deadlifts (95/65)
20 Lunges
Time Cap 15 minutes
Extra Work
https://app.romwod.com/workout/rom-love
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 14, 2018
Leaderboard
Men's Split Jerk
No male leaders to show...
Women's Split Jerk
No female leaders to show...
Male Clients
1
Edward
Garcia
CrossFit: 6:00 AM
7 x 1 @ 215 lbs
2
Ilia
Anguelov
CrossFit: 12:00 PM
7 x 1 @ 205 lbs
2
Ryan
Fruchey
CrossFit: 12:00 PM
7 x 1 @ 205 lbs
2
Tim
Fulton
CrossFit: 6:00 AM
7 x 1 @ 205 lbs
3
Len
Braner
CrossFit: 6:30 PM
7 x 2 @ 195 lbs
115 - 195 lbs
4
Ed
DiGiulio
CrossFit: 6:30 PM
7 x 2 @ 185 lbs
95 - 185lbs
4
Drew
Bogs
CrossFit: 7:00 AM
7 x 1 @ 185 lbs
one rep max
5
Rob
Warstler
CrossFit: 6:00 AM
7 x 2 @ 155 lbs
5
Ryan
Singerman
CrossFit: 6:00 AM
7 x 2 @ 155 lbs
5
Logan
Husted
CrossFit: 9:30 AM
7 x 1 @ 155 lbs
5
Phil
Bredemeyer
CrossFit: 9:30 AM
7 x 1 @ 155 lbs
6
Randy
Kilbourne
CrossFit: 12:00 PM
7 x 1 @ 115 lbs
7
Cory
Schmidt
CrossFit: 6:00 AM
7 x 1 @ 65 lbs
8
Joe
Secrest
CrossFit: 6:00 AM
5 x 2 @ 225 lbs
Female Clients
1
Brandi
Nichter
CrossFit: 6:00 AM
7 x 2 @ 155 lbs
2
Misty
Wallin
CrossFit: 6:00 AM
7 x 2 @ 145 lbs
1 rep at 155
2
Anne
Duncan
CrossFit: 4:30 PM
7 x 1 @ 145 lbs
3
Private
CrossFit: 9:30 AM
7 x 1 @ 135 lbs
4
Lisa
Gehlhausen
CrossFit: 4:30 PM
7 x 1 @ 130 lbs
2x130lb
5
Amanda
Benz
CrossFit: 4:30 PM
7 x 1 @ 105 lbs
6
Jennifer
Bredemeyer
CrossFit: 7:00 AM
7 x 2 @ 95 lbs
7
Dani
Meshberger
CrossFit: 5:30 PM
7 x 1 @ 75 lbs
max 95lbs x 2
7
Private
CrossFit: 4:30 PM
7 x 1 @ 75 lbs
8
Paula
Mamani
CrossFit: 5:30 PM
7 x 2 @ 70 lbs
8
Allison
Brown
CrossFit: 9:30 AM
7 x 1 @ 70 lbs
9
Amber
Simons
CrossFit: 9:30 AM
7 x 1 @ 65 lbs
10
Kesha
Fulton
CrossFit: 6:00 AM
4 x 2 @ 105 lbs
10
Candy
Couch
CrossFit: 4:30 PM
1 x 1 @ 175 lbs
work up first overhead work with shoulder
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