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Components
Metcon
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Location
(All)
CrossFit Praus
Program
Bootcamp
Childcare
CrossFit
Foundations
Guest Class
Gymnastics
Home Gym
Olympic Lifting
Open Gym
Strength
Date
Workout
11/12/2021 - 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):
17 (7/10)
Workout
11/12/2021 - Fridays WOD
Metcon (Time)
Every 4 minutes for 40 minutes complete:
200m Sprint OR 500/450m Standing Bike Erg
60 second time cap
Modified Option 1
Every 4 minutes for 40 minutes complete:
100m Sprint
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Whiteboard:
Friday, November 12, 2021
Male Clients
1
Rick
Navrotsky
CrossFit: 12:00 PM
0:33
33-31-32-32-32-32-31-32-33-30
2
Edward
Garcia
CrossFit: 6:00 AM
0:34
30, 30, 29, 29, 34, 34, 33, 33, 33, 30
3
Keith
Bock
CrossFit: 6:00 AM
0:35
4
Matt
Swartz
CrossFit: 9:00 AM
0:45
5
Randy
Kilbourne
CrossFit: 12:00 PM
0:47
Some were faster, but not real fast.
6
David
Stahl
CrossFit: 7:00 AM
0:50
3 on bike, 7 run
7
Ben
Wilson
CrossFit: 12:00 PM
0:00
500m standing erg bike.
Female Clients
1
Heather
Korte
CrossFit: 9:00 AM
0:31
RUN
2
Madison
Davis
CrossFit: 7:00 AM
0:33
all run… didn’t feel great
3
Amber
Simons
CrossFit: 4:30 PM
0:37
37, 38, 39, 40, 41, 41, 42, 41, 41, 40
4
Becki
Jacquay
CrossFit: 4:30 PM
0:46
49-46-48-51-50-51-52-51-51-50 ran all of it
5
Kesha
Fulton
CrossFit: 9:00 AM
0:48
5.5 rounds before knee was dumb and had to stop :-( (ERG) :48 - :...
5
Paula
Mamani
CrossFit: 6:00 AM
0:48
run: score = fastest 1:18 1:02 1:02 :53 :54 :55 :52 :50 :48 :49
6
Amanda
Benz
CrossFit: 9:00 AM
0:50
Erg 56, 55, 51, 52, 52, 56, 52, 51, 53, 50
7
Sarah
Botts
CrossFit: 7:00 AM
0:55
half on bike
8
Private
CrossFit: 12:00 PM
0:00
9
Nicky
Schwanz
CrossFit: 4:30 PM
0:21
Echo 8cal: 29-28-29-26-27-29-27-26-26-21
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