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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
12/09/2021 - Thursdays 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
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):
24 (12/12)
Workout
12/09/2021 - Thursdays WOD
Metcon (Time)
Partner
For time complete:
3000/2400m Bike Erg
*Partner Holds Handstand
-into-
50 Clean and Jerks (155/105) (split as needed)
-into-
1500/1200m Ski Erg or Row
*Partner Front Holds Barbell Front Rack Hold (155/105)
30 minute time cap
Modified Option 1
For time complete:
2500/2000m Bike Erg
(Partner Holds Handstand)
-into-
50 Clean and Jerks (135/95) (split as needed)
-into-
1200/1000m Ski Erg or Row
(Partner Front Holds Barbell Front Rack Hold (95/65))
Modified Option 2
For time complete:
2000/1600m Bike Erg
(Partner Holds Dumbbells Farmer Carry Style)
-into-
50 Power Cleans (light) (split as needed)
-into-
1000/800m Ski Erg or Row
(Partner Front Holds Barbell Front Rack Hold (light))
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 09, 2021
Male Clients
1
Lucian
Boar
CrossFit: 5:30 PM
18:59
1
Trevor
Derby
CrossFit: 5:30 PM
18:59
2
Edward
Garcia
CrossFit: 6:00 AM
19:21
2
Keith
Bock
CrossFit: 6:00 AM
19:21
3
Randy
Kilbourne
CrossFit: 4:30 PM
20:00
Ski Erg with Shane
3
Shane
Burge
CrossFit: 4:30 PM
20:00
4
Rick
Navrotsky
CrossFit: 12:00 PM
17:01
115#
5
Chris
Hoff
CrossFit: 6:00 AM
19:21
6
Nick
Hoffman
CrossFit: 7:00 AM
20:04
6
Robert
Critz
CrossFit: 7:00 AM
20:04
7
Brian
Bearden
CrossFit: 4:30 PM
21:40
8
Scott
Krafft
CrossFit: 5:30 PM
22:17
Female Clients
1
Heather
Korte
CrossFit: 9:00 AM
17:59
17:59
1
Madison
Davis
CrossFit: 9:00 AM
17:59
2
Nicky
Schwanz
CrossFit: 9:00 AM
19:17
3
Kesha
Fulton
CrossFit: 9:00 AM
19:21
Ski Erg
4
Misty
Wallin
CrossFit: 6:00 AM
19:38
115#
5
Amanda
Benz
CrossFit: 12:00 PM
17:01
5
Ashley
Haas
CrossFit: 12:00 PM
17:01
6
Melissa
Walda
CrossFit: 6:00 AM
19:13
OG Metcon reps @ 65#
7
Elise
Krawczyk
CrossFit: 9:00 AM
19:21
65# bar
8
Paula
Mamani
CrossFit: 6:00 AM
19:38
rx ct, 65#, plank holds 1st round w/ Misty, Margaret, Melissa
9
Dani
Meshberger
CrossFit: 4:30 PM
21:45
10
Amanda
Berish
CrossFit: 5:30 PM
22:17
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