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Components
5k Row
10k Row
Settings
Location
(All)
Crossfit North Cloud
Program
CrossFit
Engine Rx
N.C. Athletics
N.C. Kids
Date
Workout
Medicated - Crossfit North Cloud
Class
(All)
CrossFit: 5:15 AM
CrossFit: 6:15 AM
CrossFit: 5:15 PM
CrossFit: 6:15 PM
Remote Athlete
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (6/8)
Workout
Medicated
Warm-up
1:00 Banded Ankle Distraction
1:00 Banded Hip Distraction
then...
2 Rounds:
10 Banded Good Mornings
10 Air Squats
10 Bent-Over Barbell Rows
Metcon
If you are competing Saturday, do the following:
EMOM 12:
1-8 Burpees
2-8/6 Calorie Bike
3-8 DB Push Press (4 Each Arm)
4-8/6 Calorie Ski
5k Row (Time)
Max Effort 5k Row
5k Row
10k Row (Time)
Max Effort 10k Row
10k Row
Accessory Work
Metcon (No Measure)
Goblet Squats:
4 sets x 8 reps; moderate weight. Same weight across all sets (controlled decent, fast stand)
Romanian KB Deadlift:
4 sets x 8 reps; lightweight/controlled reps.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 30, 2021
Male Clients
1
Chuck
Lambertz
CrossFit: 6:15 AM
19:42
2
Seth
Eubanks
CrossFit: 6:15 AM
19:51
3
Jerry
Sipe
CrossFit: 6:15 AM
21:37
4
Grant
Garst
CrossFit: 5:15 AM
19:15
5
Taylor
Rahe
CrossFit: 6:15 AM
20:51
6
James
Coash
CrossFit: 6:15 AM
26:26
Female Clients
1
Leah
Loring
CrossFit: 6:15 AM
23:24
2
Private
CrossFit: 6:15 PM
23:28
3
Laura
Krier
CrossFit: 6:15 PM
25:50
YIKES!!
4
Amber
Lambertz
CrossFit: 5:15 AM
23:02
5
Sara
Fleming
CrossFit: 5:15 AM
24:00
6
Cynthia
Atwell
CrossFit: 6:15 AM
26:16
7
Renata
Knox
CrossFit: 6:15 AM
32:09
8
Mya
Bauer
CrossFit: 6:15 PM
34:14
.9
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