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Metcon
Metcon
Metcon
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CrossFit Praus
Program
Bootcamp
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Guest Class
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Strength
Date
Workout
03/17/2021 - Wednesdays 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):
39 (17/22)
Workout
03/17/2021 - Wednesdays WOD
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 5 minutes of (0:00-5:00):
10/6 Calorie Echo Bike*
10 Toes to Bar
-1 min rest-
* Begin each 5 minutes with a new 10/6 calorie Echo Bike regardless of where you were at
Modified Option 1
Complete as many rounds and reps as possible in 5 minutes of (0:00-5:00):
9/7 Calorie Echo Bike
8 Toes to Bar
Modified Option 2
Complete as many rounds and reps as possible in 5 minutes of (0:00-5:00):
9/7 Calorie Echo Bike
8 Hanging Knee Raises
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 5 minutes of (6:00-11:00):
10/6 Calorie Echo Bike*
5 Burpee Pull Ups
-1 min rest-
Modified Option 1
Complete as many rounds and reps as possible in 5 minutes of (6:00-11:00):
9/7 Calorie Echo Bike
4 Burpee Ring Rows
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 5 minutes of (12:00-17:00):
10/6 Calorie Echo Bike*
10 Toes to Bar
5 Bar Muscle Ups
Modified Option 1
Complete as many rounds and reps as possible in 5 minutes of (12:00-17:00):
9/7 Calorie Echo Bike
8 Hanging Knee Raises
4 Chest-to-bar Pull Ups
Modified Option 2
Complete as many rounds and reps as possible in 5 minutes of (12:00-17:00):
9/7 Calorie Echo Bike
8 Hanging Knee Raises
4 Ring Rows
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 17, 2021
Male Clients
1
Jon
Mansfield
CrossFit: 12:00 PM
4 + 10
2
Private
CrossFit: 12:00 PM
4 + 6
3
Logan
Husted
CrossFit: 5:30 PM
4 + 0
3
Lucian
Boar
CrossFit: 4:30 PM
4 + 0
4
Randy
Kilbourne
CrossFit: 12:00 PM
3 + 19
5
Keith
Bock
CrossFit: 6:00 AM
3 + 14
6
David
Stahl
CrossFit: 7:00 AM
3 + 12
6
Ryan
Fruchey
CrossFit: 9:00 AM
3 + 12
7
Trevor
Derby
CrossFit: 5:30 PM
3 + 11
12 cal; 15 t2b
8
Jacob
Lawson
CrossFit: 5:30 PM
3 + 6
12 cal; 15 t2b
9
Drew
Bogs
CrossFit: 6:30 PM
3 + 0
10
Private
CrossFit: 12:00 PM
6 + 0
11
Rick
Navrotsky
CrossFit: 12:00 PM
4 + 10
12
Tim
Fulton
CrossFit: 6:00 AM
4 + 5
HKRaises,
13
Tim
McDaniel
CrossFit: 7:00 AM
4 + 1
10 cal. 8 KR
14
Scott
Krafft
CrossFit: 4:30 PM
3 + 6
9 cal, 10 T2B
15
Kellen
Watkins
CrossFit: 7:00 AM
3 + 4
Female Clients
1
Anne
Duncan
CrossFit: 12:00 PM
5 + 8
2
Private
CrossFit: 12:00 PM
4 + 7
3
lindsey
derby
CrossFit: 5:30 PM
4 + 0
10 cal; 15 t2b
4
Kristan
Smith
CrossFit: 9:00 AM
3 + 12
5
Andrea
Roth
CrossFit: 4:30 PM
3 + 8
6
Amanda
Berish
CrossFit: 12:00 PM
3 + 6
7
Misty
Wallin
CrossFit: 6:00 AM
3 + 4
8
Nicky
Schwanz
CrossFit: 9:00 AM
3 + 0
9
Amber
Simons
CrossFit: 6:30 PM
5 + 0
10
Kesha
Fulton
CrossFit: 9:00 AM
4 + 6
11
Karen
Norrick
CrossFit: 6:00 AM
4 + 1
12
Amy
Egly
CrossFit: 6:30 PM
4 + 0
12
Ashley
Burnett
CrossFit: 9:00 AM
4 + 0
12
Becki
Jacquay
CrossFit: 4:30 PM
4 + 0
12
Heather
Korte
CrossFit: 9:00 AM
4 + 0
12
Jena
Bontreger
CrossFit: 4:30 PM
4 + 0
12
Leigha
Neeley
CrossFit: 6:30 PM
4 + 0
4 cal , 10 Candlesticks
13
Paula
Mamani
CrossFit: 4:30 PM
3 + 13
6 cal, 10 k2p or hkr
14
Private
CrossFit: 6:00 AM
3 + 5
14
Marisa
Reeves
CrossFit: 4:30 PM
3 + 5
15
Sarah
Botts
CrossFit: 7:00 AM
3 + 0
16
Melissa
Walda
CrossFit: 6:00 AM
2 + 3
Mod 1
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