Public Whiteboard

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Components

1-Mile Run

800m Run

Settings

Workout

CF Linchpin 200114

Warm-up

Running Warm-up

Run 400M
Agility drills
- High Knees
- Butt Kicks
- Toy Soldiers
- Donkey Kicks
- Toes-in run
- Toes-out run
- Heel run

Pre-WOD Mobility:
Super couch (2 min each side)

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Rest 5 minutes

800m Run (Time)

Max Effort 800m Run

Post-WOD Recovery

Seated hamstring stretch (single leg) (2 min each side)

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, January 14, 2020

Male Clients

1

Brian
Postles

6:00 AM CrossFit

5:42

2

Private

6:30 PM CrossFit

6:12

3

Brad
Haas

Open Gym 11am - 1pm

6:33

4

Hazen
Arnold

Open Gym 11am - 1pm

6:49

5

Bradd
Gott

CrossFit: 5:00 AM

6:58

6

Mike
Harkema

6:00 AM CrossFit

7:36

with 20lb vest

7

Barrett
Wolf

6:00 AM CrossFit

7:46

8

Ron
Bunch

6:00 AM CrossFit

8:34

9

Justin
Callas

4:30 PM CrossFit

8:46

10

Kevin
Baird

6:00 AM CrossFit

9:55

11

Richard
Bruce

4:30 PM CrossFit

10:13

With 20 lbs vest

12

Nick
Vucci

4:30 PM CrossFit

9:46

13

JT
Polcak

4:30 PM CrossFit

12:38

800 meters 4 mins and change. 1st go at running in a long time. F...

Female Clients

1

Trish
Eyerly

CrossFit: 5:00 AM

7:31

2

Maureen
McDonough

4:30 PM CrossFit

7:59

3

Irish
Sirmons

4:30 PM CrossFit

8:28

front road

4

Elese
Kyle

CrossFit: 10:00 AM

8:29

11 second PR

5

Jill
Fisher

6:30 PM CrossFit

9:23

6

Anna
Postles

6:00 AM CrossFit

9:59

7

Susanne
Grover

CrossFit: 10:00 AM

11:10

8

Catherine
Spencer

6:30 PM CrossFit

12:08