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Components
Metcon
Settings
Location
(All)
CrossFit Praus
Program
Bootcamp
Childcare
CrossFit
Foundations
Guest Class
Gymnastics
Home Gym
Olympic Lifting
Open Gym
Strength
Date
Workout
11/05/2021 - Fridays WOD - CrossFit Praus
Class
(All)
CrossFit: 6:00 AM
CrossFit: 7:00 AM
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 4:30 PM
Open Gym 6:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
25 (7/18)
Workout
11/05/2021 - Fridays WOD
Metcon (Time)
2 Sets
For time complete:
500/400m Row
100 Double Unders
20 Kettlebell Swings (53/35)
15 Burpee Pull-Ups
20 Kettlebell Swings (53/35)
100 Double Unders
500/400m Row
-Rest 5 minutes between sets-
12 minute time cap
Score is total time of both sets
Modified Option 1
2 Sets
For time complete:
500/400m Row
75 Double Unders
20 Kettlebell Swings (35/25)
10 Burpee Pull-Ups
20 Kettlebell Swings (35/25)
75 Double Unders
500/400m Row
Modified Option 2
2 Sets
For time complete:
300/250m Row
60 Single Unders
15 Russian Kettlebell Swings (light)
15 Up Down + Jumping Pull-Ups
15 Russian Kettlebell Swings (light)
60 Single Unders
300/250m Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 05, 2021
Male Clients
1
Edward
Garcia
CrossFit: 6:00 AM
26:30
2
Jacob
Lawson
CrossFit: 12:00 PM
28:50
3
Jon
Mansfield
CrossFit: 12:00 PM
25:31
4
Keith
Bock
CrossFit: 6:00 AM
25:45
5
Randy
Kilbourne
CrossFit: 12:00 PM
28:49
sub 50 dubs
6
Nick
Hoffman
CrossFit: 7:00 AM
28:52
7
David
Stahl
CrossFit: 7:00 AM
29:00
Female Clients
1
Misty
Wallin
CrossFit: 6:00 AM
23:55
12 min cap on first round - short 100M 11:55
2
Nicky
Schwanz
CrossFit: 4:30 PM
28:38
11:38 first round; cap with 250 left on second
3
Madison
Davis
CrossFit: 7:00 AM
29:00
3
Melissa
Gratz
CrossFit: 12:00 PM
29:00
Home 📦 Rd 1- 12:56 Rd 2- 14:08
4
Melissa
Walda
CrossFit: 6:00 AM
19:07
Singles- otherwise Rx (9:40+9:27)
5
Kierstin
Volmerding
CrossFit: 12:00 PM
20:29
6
Paula
Mamani
CrossFit: 6:00 AM
21:21
rx rep ct: su; bur/jumping pu 10:45 + 10:36
7
Amanda
Benz
CrossFit: 9:00 AM
23:24
single unders, otherwise RX 8:42/9:24
8
Anne
Duncan
CrossFit: 12:00 PM
24:00
9
Amber
Simons
CrossFit: 4:30 PM
24:05
10
Private
CrossFit: 12:00 PM
24:44
11
Heather
Korte
CrossFit: 9:00 AM
25:32
12
Kesha
Fulton
CrossFit: 9:00 AM
25:58
Erg 800M; singles
13
Kristan
Smith
CrossFit: 7:00 AM
26:01
14
Megan
Rodder
CrossFit: 9:00 AM
26:28
15
Elise
Krawczyk
CrossFit: 9:00 AM
26:32
Singles, 35lb kb
16
Sarah
Botts
CrossFit: 7:00 AM
26:44
17
Kristi
Cortezano- ...
CrossFit: 9:00 AM
27:21
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