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Components
Metcon
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Location
(All)
CrossFit Praus
Program
Bootcamp
Childcare
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Gymnastics
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Strength
Date
Workout
03/18/2020 - 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):
17 (10/7)
Workout
03/18/2020 - Wednesday's WOD
3 minutes on bike or rower
3 rounds of:
10 Banded high pulls
10 Banded good mornings
6 Push-up shoulder taps
50' T Walks
5 Forward/backward leg swings off rig
Metcon (No Measure)
EMOM10
10 Alternating Bent Over Rows (50/35) (even)
10 Push ups (Challenging) (Odd)
Rest 2 Minutes:
EMOM 10
10 Romanian Deadlifts (5L/5R)(Even)
10 Barbell Hip Thrusts (odd)
Metcon (Time)
5 rounds for time of:
20 Abmat sit-ups
2 Rope climbs
15 minute time cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 18, 2020
Male Clients
1
Keith
Bock
CrossFit: 6:00 AM
6:02
2
David
Stahl
CrossFit: 7:00 AM
6:34
3
Logan
Husted
CrossFit: 4:30 PM
7:50
4
Jacob
Lawson
CrossFit: 12:00 PM
7:57
legless
5
Nick
Hoffman
CrossFit: 7:00 AM
8:25
6
Andrew
Parker
CrossFit: 7:00 AM
7:14
7
Ari
Negahban
CrossFit: 12:00 PM
8:17
8
Randy
Kilbourne
CrossFit: 12:00 PM
9:56
9
Ben
Wilson
CrossFit: 12:00 PM
13:00
Rope pull from floor.
10
Doug
Norrick
CrossFit: 6:00 AM
13:52
Female Clients
1
Kristan
Smith
CrossFit: 4:30 PM
8:58
2
Nicky
Schwanz
CrossFit: 6:00 AM
10:12
3
Melissa
Gratz
CrossFit: 6:00 AM
5:58
4
Paula
Mamani
CrossFit: 4:30 PM
6:25
x3 rope pulls
5
Savannah
Wallin
CrossFit: 6:00 AM
6:53
6
Karen
Norrick
CrossFit: 6:00 AM
7:54
7
Brooke
Lawson
CrossFit: 12:00 PM
15:00
4 rope climbs
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