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Components

Metcon

Settings

WOD

4/18/19

400m run
3 rounds
15 squats
10 sit ups
10 pull aparts
10 press aparts

Metcon (No Measure)

Accessory work

3 sets of 10-12 reps each

standing external rotation

single leg straight leg deadlift

1:00 plank hold

Metcon (Time)

3 Rounds
50 double unders
20 weighted step ups 50/35
10 push ups

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, April 18, 2019

Male Athletes

1

Parker
Montee

3:30 PM CrossFit

6:18

2

Jeffery
Counts

5:00 PM CrossFit

6:34

3

Tim
Ottens

5:00 PM CrossFit

6:43

4

Donovan
Counts

3:30 PM CrossFit

8:18

5

Kevin
Ijames

5:00 PM CrossFit

8:32

6

Private

9:00 AM CrossFit

9:15

Female Athletes

1

Kristi
Hines

6:00 PM CrossFit

6:42

2

Private

9:00 AM CrossFit

8:06

3

Carla
Montee

3:30 PM CrossFit

9:36

4

Crystal
Valley

6:00 PM CrossFit

6:16

5

Jenna
Kuenzel

6:00 PM CrossFit

7:15

6

Amber
Miller

6:00 PM CrossFit

7:25

7

Jessica
Schoenhoff

5:00 PM CrossFit

7:29

Singles•35#stepup•Rx push-ups

8

Natalie
Counts

5:00 PM CrossFit

8:18

9

Private

3:30 PM CrossFit

8:42

10

Sarah
Reed

3:30 PM CrossFit

9:09

11

JENNIFER
LOWE

9:00 AM CrossFit

9:18

row 35 step ups

12

Tricia
Blankenship

9:00 AM CrossFit

9:19

13

Jennifer
Richardson

3:30 PM CrossFit

9:44

14

Maria
Counts

3:30 PM CrossFit

10:03