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Components
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CCCC BBall
CCCC Softball
CCCC Wrestling
CF Lite
CrossFit
Engine Rx
N.C. Kids
Date
Workout
Better Days - Crossfit North Cloud
Class
(All)
CrossFit: 5:15 AM
CrossFit: 6:15 AM
CrossFit: 5:15 PM
CrossFit: 6:15 PM
Remote Athlete
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
16 (6/10)
Workout
Better Days
Warm-up
4x :30/:30 Row
10 spiderman lunge stretch (each side)
10 Pushup to Downward Dog
then...
3-5 Minutes of SU/DU practice
Metcon
Metcon (3 Rounds for reps)
6 Rounds for Max Reps:
1 Minute Max Calorie Row
1 Minute Max Burpees
1 Minute Max Double Unders
-Rest 1 Minute-
Record as follows:
Round 1: Row Cals
Round 2: Burpees
Round 3: DU/SU
Accessory Work
Metcon (No Measure)
3 Sets:
10 Banded Tricep Extension
5 Renegade Rows
10 DB Lateral Raises
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 26, 2022
Male Clients
1
PJ
Kearn
CrossFit: 6:15 PM
528 Total Reps
2
Luke
Lister
CrossFit: 5:15 AM
388 Total Reps
3
Chuck
Lambertz
CrossFit: 6:15 AM
538 Total Reps
su
4
Jay
Lowell
CrossFit: 5:15 PM
387 Total Reps
su
5
Justin
Ferrell
CrossFit: 5:15 AM
250 Total Reps
rx w/ SU
6
Joshua
Meyer
CrossFit: 6:15 AM
246 Total Reps
ski instead of jump rope
Female Clients
1
Mallory
Robert
CrossFit: 5:15 AM
541 Total Reps
2
Candace
Lister
CrossFit: 5:15 AM
437 Total Reps
du
3
Jenny
Bauer
CrossFit: 6:15 PM
199 Total Reps
4
Private
CrossFit: 6:15 PM
191 Total Reps
5
Leah
Loring
CrossFit: 5:15 PM
453 Total Reps
SU divided by half
6
Jill
Krier
CrossFit: 5:15 AM
429 Total Reps
7
Jolene
Pfeil
CrossFit: 5:15 PM
409 Total Reps
su
8
Kayla
Garst
CrossFit: 6:15 PM
407 Total Reps
41DU
9
Renata
Knox
CrossFit: 6:15 AM
262 Total Reps
10
Megan
Katt
CrossFit: 5:15 PM
210 Total Reps
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