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Components
Cardi-Oh No
Settings
Location
(All)
CrossFit Texarkana
Program
CFTXK BootCamp Total Body
Beginner /Intermediate Olympic Lifting Program.
Border City Barbell Club
CrossFit
CrossFit Kids Homeschool
CrossFit Saturday open
Foundations
Fox Camp
Kids Summer CrossFit
Primal Living Principles
RowFit
Date
WOD
6.28.19 - CrossFit Texarkana
Class
(All)
5:30 AM CrossFit
6:30 AM CrossFit
8:30 AM CrossFit
Open Gym lunch
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):
15 (5/10)
WOD
6.28.19
Warm-up Row
Discuss Row Technique
EMOMX5
5-Pull Start + 5 Paced Pulls
10 minutes of pacing s/m
Warm Up *Bike
30 second Bike
3 Oil Pumpers & Warrior Reach
3 Get-Up Shoulder Rotations
30 second Bike
6 Samson Lunges
6 Walkouts
30 second Bike
9 Russian Kettlebell Swings
9 Pushups
30 second Bike
5 Hang Muscle Cleans
5 Strict Presses
Cardi-Oh No (AMRAP - Reps)
AMRAP in 15 minutes
50/35 Calorie Bike
50/35 Calorie Row
Max Wallballs with Remaining Time 20/14
*score total Wallballs
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 28, 2019
Leaderboard
Men's Cardi-Oh No
Dustin Hughes
06/28/2019
111 Reps
Women's Cardi-Oh No
Siera Nelson
06/28/2019
121 Reps
Lindsey Jackson
06/28/2019
90 Reps
Sonja Hubbard
06/28/2019
90 Reps
Male Clients
1
Daniel
Lemon
5:30 AM CrossFit
144 Reps
off the rower at 6:00
2
Dustin
Hughes
8:30 AM CrossFit
111 Reps
3
kirk
sanderson
5:30 AM CrossFit
70 Reps
4
Darrell
Semple
5:30 AM CrossFit
60 Reps
#14 10'
5
JT
Launius
5:30 AM CrossFit
21 Reps
21-15-9 Cal Row (1300) Cal Bike (42) 4:50ish then 21 Hang Cluster...
Female Clients
1
Courtney
Lemon
5:30 AM CrossFit
121 Reps
level 8 bike
1
Siera
Nelson
4:30 PM CrossFit
121 Reps
2
Jessica
Searle
5:30 AM CrossFit
112 Reps
3
Sydney
Thane
4:30 PM CrossFit
101 Reps
4
Lindsey
Jackson
4:30 PM CrossFit
90 Reps
4
Sonja
Hubbard
6:30 AM CrossFit
90 Reps
5
Stacy
Yates
6:30 AM CrossFit
87 Reps
6
Madelyn
Bowman
5:30 AM CrossFit
117 Reps
16 lb ball
7
Annette
Bassett
8:30 AM CrossFit
69 Reps
12# wb
8
Janie
Sosa
8:30 AM CrossFit
54 Reps
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