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CrossFit Praus
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Date
WOD
07/08/2020 - Wednesdays 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):
34 (22/12)
WOD
07/08/2020 - Wednesdays WOD
Metcon (Time)
5 rounds for time of:
5 Dumbbell hang squat snatches, left arm
5 Dumbbell hang squat snatches, right arm
5 Dumbbell thrusters
200 meter Run
17 minute time cap
Competitor
(50/35)
Accessory/Mobility Work
10' EMOM
PVC wrist roller 40 sec
Double KB deadlifts (70/53)
alternate exercises each minute 40 seconds work, 20 seconds rest
Core
2X30 Chaos Leg Lowers
3X8 Front Rack Single Arm KB Squats
3X12, 10, 8 Russian Twists (20 sec rest between sets) (R+L=1)
Squat
5 X3/leg Squats with ER Lift Off
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 08, 2020
Male Athletes
1
Trevor
Derby
CrossFit: 4:30 PM
8:23
2
Jacob
Lawson
CrossFit: 12:00 PM
8:42
3
Ari
Negahban
CrossFit: 12:00 PM
10:25
4
Ryan
Fruchey
CrossFit: 12:00 PM
11:11
5
David
Stahl
CrossFit: 5:30 PM
12:02
6
Private
CrossFit: 4:30 PM
12:35
7
Ilia
Anguelov
CrossFit: 12:00 PM
13:15
8
Corey
Schwanz
CrossFit: 6:00 AM
7:45
40#
9
Keith
Bock
CrossFit: 6:00 AM
8:04
40#
10
Andrew
Parker
CrossFit: 7:00 AM
8:40
40#
11
Matt
Ousley
CrossFit: 7:00 AM
8:46
35#
12
Chris
Albertin
CrossFit: 7:00 AM
9:21
20#
12
Nick
Hoffman
CrossFit: 7:00 AM
9:21
25# (Full Depth!!!)
13
Doug
Norrick
CrossFit: 6:00 AM
9:51
14
Logan
Husted
CrossFit: 4:30 PM
10:20
15
Steve
Thomas
CrossFit: 12:00 PM
10:41
35# 400m AB
16
Randy
Kilbourne
CrossFit: 12:00 PM
11:41
#35
17
Tim
Fulton
CrossFit: 6:00 AM
11:44
40#
18
Scott
Krafft
CrossFit: 5:30 PM
12:20
19
Jared
Johnson
CrossFit: 5:30 PM
12:57
20
Jon
Mansfield
CrossFit: 12:00 PM
13:36
#30
21
Ben
Wilson
CrossFit: 12:00 PM
16:06
#25
Female Athletes
1
Caryn
Garton
CrossFit: 6:00 AM
7:48
2
Misty
Wallin
CrossFit: 6:00 AM
11:03
3
Amanda
Krafft
CrossFit: 5:30 PM
13:42
4
Kelci
Burnham
CrossFit: 12:00 PM
13:51
5
Nicky
Schwanz
CrossFit: 9:30 AM
16:07
6
Melissa
Gratz
CrossFit: 6:00 AM
7:22
7
Amanda
Benz
CrossFit: 7:00 AM
8:59
25#
8
Terris
Elkins
CrossFit: 7:00 AM
9:26
25#
9
Anne
Duncan
CrossFit: 12:00 PM
11:42
5HPSn. left/right, 5 Th. left/right, 35#
10
Paula
Mamani
CrossFit: 4:30 PM
12:17
20# db; 1/4 squat, not below parallel on hang squat snatches
11
Brooke
Lawson
CrossFit: 12:00 PM
12:48
#30
12
Lauren
Loy
CrossFit: 12:00 PM
13:36
#20 thrusters #35 snatches
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