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Cindy
Settings
Location
(All)
CrossFit Kent Island
Program
CrossFit
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Date
Workout
Cindy - CrossFit Kent Island
Class
(All)
CrossFit: 5:00 AM
6:00 AM CrossFit
10:00 AM CrossFit
Open Gym 11am - 1pm
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
34 (20/14)
Workout
Cindy
3 rounds:
Run 200M
10 Jumping Squats
10 Push-ups
10 Sit-ups
10 Lateral Lunges
10 Ring Rows
Pre-WOD Mobility:
Banded OH distraction/Couch stretch combo (2 min each side)
Banded bully (2 min each side)
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Post-WOD Recovery
Quad smash (barbell) (2 min each side)
Pec/shoulder smash (barbell) (2 min each side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 09, 2019
Male Clients
1
Private
6:30 PM CrossFit
19 + 10
2
Tristan
Tricarico
10:00 AM CrossFit
18 + 0
20 lb vest
3
anthony
palmisano
CrossFit: 5:00 AM
17 + 0
4
Mike
Harkema
6:00 AM CrossFit
16 + 5
used it as recovery workout, legs......legs.....legs.
5
Hazen
Arnold
Open Gym 11am - 1pm
16 + 3
6
Richard
Bruce
5:30 PM CrossFit
15 + 19
7
matthew
smith
10:00 AM CrossFit
14 + 0
8
Blake
Clark
5:30 PM CrossFit
13 + 25
9
Brian
Postles
6:00 AM CrossFit
13 + 3
strict
10
Zachary
Sarver
CrossFit: 5:00 AM
13 + 0
11
Mason
Coursey
CrossFit: 5:00 AM
10 + 2
12
Bruce
Fritz
5:30 PM CrossFit
9 + 21
Kipping PU - 10 Rnds pushups 10 rnd 6 squats
13
Jason
Shand
5:30 PM CrossFit
16 + 9
V-ups subbed for squats
14
David
Minich
6:30 PM CrossFit
14 + 0
RR - near parallel; push-ups sucked - shoulder still bothering me
15
Omar
Stookey
5:30 PM CrossFit
12 + 15
16
Justin
Callas
5:30 PM CrossFit
12 + 5
ring rows for Pull ups
17
Ryan
Ogden
6:00 AM CrossFit
11 + 0
jumping pull ups
17
Xander
Hershkowitz
5:30 PM CrossFit
11 + 0
5 pull ups 2 push ups *jump pull ups
17
zachary
heil
6:00 AM CrossFit
11 + 0
18
Matt
Lee
CrossFit: 5:00 AM
9 + 5
banded pu
Female Clients
1
Alyssa
Stookey
5:30 PM CrossFit
19 + 16
2
Alicia
Higginbotham
CrossFit: 5:00 AM
16 + 12
Butterflied pull-ups. Those darn push-ups did me in.
3
Lauren
Taylor
6:30 PM CrossFit
14 + 11
wormed the last few pushups at end of final 3 rounds
4
Rose
Geranio
6:00 AM CrossFit
12 + 8
hand release
5
Julie
Agee
10:00 AM CrossFit
11 + 12
6
Tracy
Giuffreda
6:00 AM CrossFit
19 + 22
alternated pull ups w/purple band, jumping and ring rows
7
Kristin
Tebbens
5:30 PM CrossFit
15 + 14
ring rows; chest to ground pu's
8
Elese
Kyle
5:30 PM CrossFit
15 + 8
ring rows/chest to ground pu's
8
Hannah
Gott
6:30 PM CrossFit
15 + 8
ring rows, knee push ups
9
Clelia
Stevens
CrossFit: 5:00 AM
12 + 29
rxish
10
Leesa
Fritz
5:30 PM CrossFit
12 + 23
Toe-assisted pull-ups with the lil bar
11
Kelley
Wallace
6:00 AM CrossFit
12 + 18
jumping PU's
12
Anna
Postles
6:00 AM CrossFit
10 + 5
green band
13
Jill
Fisher
6:30 PM CrossFit
9 + 15
jumping pull ups, knee push ups
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