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Metcon
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CrossFit PTC
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WOD
Date
Workout
Friday WOD - CrossFit PTC
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:00 AM CrossFit
10:00 AM CrossFit
Online WOD: 12:00 PM
Drive Thru
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
16 (2/14)
Workout
Friday WOD
Metcon (No Measure)
4-5 rounds for quality and load of:
- 10-20 dumbbell floor press
- 10-20 behind the neck Dumbell tricep extensions
- 10 -20 bent over dumbbell rows
Metcon (AMRAP - Rounds and Reps)
15 minute AMRAP:
Run 200m
24 medball situps 20/14#
12 burpees
8 pull ups
At home:
If no pull up bar, sub hand release push ups. If no medball, a dumbbell will work for weighted sit ups. Or unweighted sit ups are okay as well.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, March 27, 2020
Male Clients
1
Jason
Jones
Online WOD: 12:00 PM
3 + 0
2
Ryan
Demmel
Online WOD: 12:00 PM
4 + 25
Hand release pushups
Female Clients
1
Saskia
Arnesen
Online WOD: 12:00 PM
4 + 0
Row 250m
2
Andrea
Bauer
8:00 AM CrossFit
4 + 0
Run 200m, 15# db to chest situps, burpee push ups to box, 15#seat...
2
Staci
Hamilton
Online WOD: 12:00 PM
4 + 0
25# sit-ups 2 rounds, HR pushups, 200m run
3
Jami
Latham
10:00 AM CrossFit
3 + 45
200m run, 10# sit ups, sub hand release pushups for pull ups
4
Christina
Morton
Online WOD: 12:00 PM
3 + 44
5
Michelle
Gillespie
8:00 AM CrossFit
3 + 25
Push ups for sub
6
Amy
Linton
Online WOD: 12:00 PM
3 + 24
3 rds, +run +4 situps
6
Jessyca
Doty
Online WOD: 12:00 PM
3 + 24
#20 db sit-ups / push ups
7
Kim
Hullett
Online WOD: 12:00 PM
3 + 21
Started on burpees - Jim and I staggered 15# slam ball for sit up...
8
Monica
Lee
Online WOD: 12:00 PM
3 + 13
Jump rope, 10 lb medball
9
Brianna
Doty
Online WOD: 12:00 PM
3 + 4
14lb wb for sit-ups Jump rope not run
10
Jennifer
Yerges
Online WOD: 12:00 PM
3 + 0
+200m run
11
Kim
Bolen
8:00 AM CrossFit
2 + 38
12
Tracy
Jennings
10:00 AM CrossFit
2 + 0
☹️
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