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Components
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
Girls Who Lift
Performance Lab-Home School
Date
WOD
Saturday - CrossFit Pineville
Class
(All)
8:30 AM CrossFit
9:30 AM CrossFit
At Home Workout
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
21 (8/13)
WOD
Saturday
Warm-up
Accumulate 2 min static hang from the bar
Then...
2 rounds
Push-up Plank Shoulder Taps x 20 each arm
Dead Bugs x 20
Cossack Squats x 20
Push-ups + Toe Taps x 10
Metcon
Metcon (Time)
Pick Your Poison
Step 1: Choose 1
250/200 Cal Bike
Or
5500/5000m Row
Or
5000m Run
Step 2: Choose 1
5 Pushup + 10 Air Squats
Or
8 DB Hang Clean & Jerk (50/35)
Or
10 Strict HSPU
On 3,2,1 go you will start your step 1 option, and then E3MOM you will perform 1 round of step 2 until distance is done.
*40 min cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, July 11, 2020
Male Athletes
1
Gary
Blount
9:30 AM CrossFit
20:20
2
Jason
Leventis
At Home Workout
22:02
Bike/10PushUps/10AS
3
Jeremy
Lundstrom
8:30 AM CrossFit
23:07
Row and push-up/air squats
4
Rhett
Thomas
8:30 AM CrossFit
26:24
Row, Push ups/squats
5
Jerry
Rolinger
At Home Workout
26:41
Bike 250 cal and DB CJ
6
Torben
Tiersch
8:30 AM CrossFit
28:30
Row + DB
7
George
Wright
8:30 AM CrossFit
29:06
Officially faster than a marine. 50# DB C&J
8
Jack
Thomas
8:30 AM CrossFit
31:05
5k run,pushups,air squats
Female Athletes
1
Jace
Lundstrom
8:30 AM CrossFit
17:56
Bike PU squat
2
Jackie
Cansler
9:30 AM CrossFit
20:46
Bike and hang c&j
3
Shannon
Rolinger
8:30 AM CrossFit
23:24
Bike and DB C&J
4
Carrie
Todd
8:30 AM CrossFit
26:52
Row, 8 DB CJ 35#
5
Michelle
Shuck
9:30 AM CrossFit
28:13
bike, 35# db c&j
6
Ann Marie
Hubbard
At Home Workout
28:51
DB cleans and jerk!! Alternated bike and rower with Amy to achiev...
7
Page
Hannon
8:30 AM CrossFit
29:09
Bike, db hang clean + jerk
8
Elizabeth
Patterson
8:30 AM CrossFit
29:59
Run, push ups, squats
9
Cassie
Steck
8:30 AM CrossFit
32:04
Run
10
Georgina
Crebbin
8:30 AM CrossFit
24:11
25#
11
Amy
Bullock
8:30 AM CrossFit
28:51
5 UB kipping HSPU Alt each rd of AB/row with Ann Marie Still was ...
12
Carla
Insinga
9:30 AM CrossFit
31:36
PU + squats
13
Heather
Sackett
8:30 AM CrossFit
0:00
🤢🥵
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