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Metcon

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Workout

CF Linchpin 200123

Warm-up

3 rounds:
30 Double-unders
10 Jumping Squats
10 Stiff-legged Deadlifts (barbell)
10 Bent-over Rows (barbell)
10 Hollow Rocks

Pre-WOD mobility:
Low-back smash (2 min each side)
Psoas smash (2 min each side)

Metcon

Metcon (Time)

2 rounds for time:
100 Double-unders
50 DB Deadlifts, 50/35 lbs
50 Sit-ups
50/35 cal Row

Post-WOD Recovery

5 x Upward to downward dog (15 sec each hold)

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

Whiteboard:

Thursday, January 23, 2020

Male Clients

1

Jason
Shand

CrossFit: 5:00 AM

17:55

2

Daniel
Tebbens

4:30 PM CrossFit

18:40

3

Mike
Harkema

6:00 AM CrossFit

19:54

4

Brad
Haas

CrossFit: 10:00 AM

21:13

5

Hazen
Arnold

4:30 PM CrossFit

21:43

6

Bradd
Gott

CrossFit: 5:00 AM

18:03

RX except Single Unders

7

Brian
Postles

6:00 AM CrossFit

18:24

singles&doubles

8

Preston
Gott

4:30 PM CrossFit

18:32

35 lbs dumbel 50 cal row

9

Richard
Bruce

4:30 PM CrossFit

19:39

200 SU per round

10

Justin
Callas

4:30 PM CrossFit

20:34

#53 KB dead-lifts 200 single-unders per round

11

James
Elliott

CrossFit: 5:00 AM

21:15

40lb

12

Ron
Bunch

6:00 AM CrossFit

21:34

400 SU, 40 lb DB, all else par

13

Private

4:30 PM CrossFit

22:15

14

Brian
Stolle

CrossFit: 10:00 AM

23:23

singles for 2 mins.

15

Sam
Schuster

4:30 PM CrossFit

23:37

did 55 du last round then 45 su

16

Ian
Gott

4:30 PM CrossFit

24:04

100 singles on last round 20lb dumbell dead lifts

Female Clients

1

Alicia
Higginbotham

CrossFit: 10:00 AM

16:58

100 unbroken dubs!! second round 50-25-15-10 (meant to go 50-50).

2

Denee
Wolf

4:30 PM CrossFit

17:50

3

Emily
O’Donnell

6:00 AM CrossFit

20:10

4

Elese
Kyle

CrossFit: 10:00 AM

19:50

200 singles/RX on everything else

5

Maureen
McDonough

4:30 PM CrossFit

20:35

RX except single-unders No double unders..yet

6

Melissa
Freese

4:30 PM CrossFit

20:38

200 singles x 2 50 30lb db dl x 2

7

Tiffany
Batson

6:00 AM CrossFit

22:03

25#

8

CAITLIN
WOLF

CrossFit: 10:00 AM

22:20

35 & 50 DU, 30# DB

9

Anna
Postles

6:00 AM CrossFit

23:05

10

Brittany
Brooks

CrossFit: 10:00 AM

25:28

200 SU, 35 lbs- head cold, lots of breaks

11

Megan
Gott

4:30 PM CrossFit

27:11

every single rep

12

Jessie-Lee
Nichols

CrossFit: 10:00 AM

28:14

200 singles, 35lb deadlifts, 10lb sit ups