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Components
5k Row
Settings
Location
(All)
Fusion Training
Program
CrossFit
Date
WOD
Eliphalet's Composition - Fusion Training
Class
(All)
6:15 AM
8:15 AM
9:15 AM OPEN GYM
10:15 AM OPEN GYM
11:15 AM OPEN GYM
12:15 PM
1:30 PM OPEN GYM
2:30 PM OPEN GYM
3:30 PM
4:30 PM
5:30 PM
6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
39 (22/17)
WOD
Eliphalet's Composition
We are row, row, rowing our boats off today!!! Come in and get an AMAZING cardio workout followed up with some core-targeted strength and stability work. We'll have some scales available for the L-Sit and Sorensen holds, and the carries should be as heavy as possible to only break at the halfway point of 100m, if at all.
A: 5k Row (Time)
Max Effort 5k Row
B: Metcon (No Measure)
3 Rounds Not For Time
40-sec L-Sit Hold
60m Farmer Carry
40-sec Sorensen Hold
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 15, 2019
Leaderboard
Men's 5k Row
Philip Roesel
03/05/2014
18:00
Joshua Barker
11/27/2019
18:21
Ryan Brack
11/28/2017
18:38
Women's 5k Row
Janetta Alabi-Isama
05/15/2019
21:57
Dianna Floyd
07/31/2013
23:06
Molly Hancock
05/15/2019
23:08
Male Athletes
1
Jordan
Kim
5:30 PM
19:06
2
Ryan
Brack
5:30 PM
19:11
1:55.1/500 @ 19 s/m
3
Logurt
Eubanks
8:15 AM
19:13
4
Ford
Whatley
3:30 PM
19:23
5
Chad
Asplund
6:15 AM
19:44
6
Joe
Westerfield
5:30 PM
20:21
7
Dan
Host
3:30 PM
20:26
8
Devin
Bannon
6:15 AM
20:40
9
Roman
Joyce
4:30 PM
20:44
10
Andrew
Smith
8:15 AM
20:48
10
Jason
Cammack
5:30 PM
20:48
11
Suketu
Patel
5:30 PM
20:50
12
Chase
Merrill
6:15 AM
20:58
13
Brad
David
5:30 PM
21:07
14
Shaun
Lee
6:15 AM
21:18
damper 4.5
14
Todd
Godwin
12:15 PM
21:18
15
Michael
Moore
2:30 PM OPEN GYM
23:52
16
Nathan
Miller
4:30 PM
26:17
17
Luke
Miller
4:30 PM
14:00
did 2500 meters
18
Dustin
Emrich
4:30 PM
20:08
19
David
McLendon
4:30 PM
22:31
20
Troy
Poulin
6:30 PM
23:46
damper on 4
Female Athletes
1
Janetta
Alabi-Isama
5:30 PM
21:57
2
Leah
Cornwell
1:30 PM OPEN GYM
21:58
3
Molly
Hancock
5:30 PM
23:08
4
Kristen
Freeman
12:15 PM
23:43
5
Janet
Lanier
3:30 PM
23:44
6
Amber
Dixon
1:30 PM OPEN GYM
24:07
7
Anna
McNair
5:30 PM
24:08
8
Caitlin
Turner
5:30 PM
24:40
9
Grace
Franklin
8:15 AM
25:11
10
Amy
McGlamery
3:30 PM
25:31
11
Amy
Smith
6:30 PM
25:47
12
Tracey
Theriot
8:15 AM
26:45
13
Emily
Espinoza
6:15 AM
25:26
14
Dawn
Branch
5:30 PM
25:59
15
Christy
Marsh
4:30 PM
26:15
16
Juliann
Sergi McBrayer
8:15 AM
28:06
17
Crystal
Fritz
4:30 PM
28:13
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