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Components
Fran
Settings
Location
(All)
CrossFit Kent Island
Program
CrossFit
CrossFit Light
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Date
Workout
Fran - 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):
32 (16/16)
Workout
Fran
3 rounds:
4 PVC Passthroughs
4 Power Cleans, 45-75-95 lbs
4 Front Squats, 45-75-95 lbs
4 Push Press, 45-75-95 lbs
4 Burpees
4 Ring Rows
Pre-WOD Mobility:
Banded OH distraction/couch stretch combo (3 min each side)
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Post-WOD Recovery
Lat smash (barbell) (2 min each side)
Quad smash (barbell) (2 min each side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 06, 2019
Male Clients
1
Ryan
Wolf
6:00 AM CrossFit
3:21
unbroken except 10-5 pull-ups
2
Mike
Harkema
6:00 AM CrossFit
4:20
3
Barrett
Wolf
6:00 AM CrossFit
6:22
4
Richard
Bruce
5:30 PM CrossFit
7:38
5
Ken
Mitchell
6:00 AM CrossFit
7:51
6
Private
6:30 PM CrossFit
5:13
7
Ron
Bunch
6:00 AM CrossFit
6:25
21 reps of each, then 10-8. @ 75# thrusters
8
anthony
palmisano
CrossFit: 5:00 AM
6:26
75#
9
Omar
Stookey
5:30 PM CrossFit
7:21
75lbs thruster and pushups instead of pullups (right elbow injury...
10
Ryan
Sirmons
5:30 PM CrossFit
8:03
75#, thick blue band pu with leg assist
11
Mason
Coursey
CrossFit: 5:00 AM
8:24
95#. purple band for P/U
12
zachary
heil
6:00 AM CrossFit
8:34
13
Xander
Hershkowitz
5:30 PM CrossFit
9:05
sets of 10 of 75 lbs pullups in sets of 3 and 5
14
Zachary
Sarver
CrossFit: 5:00 AM
9:18
85#
15
Matt
Lee
CrossFit: 5:00 AM
9:25
Rx weight, green band PU's
16
Bradd
Gott
CrossFit: 5:00 AM
11:16
65 lbs thrusters ring rows
Female Clients
1
Alyssa
Stookey
5:30 PM CrossFit
2:47
Thrusters: 21; 10-5;9 Pull-ups unbroken 4 second PR
2
Denee
Wolf
6:30 PM CrossFit
3:48
11/10, 8/7, 9 with kipping pullups
3
Maddie
Little
6:30 PM CrossFit
7:41
4
Elese
Kyle
5:30 PM CrossFit
6:40
40lbs, ring rows
5
Kristin
Tebbens
5:30 PM CrossFit
6:49
55#; ring rows
6
Mary
Rice
CrossFit: 5:00 AM
7:00
55lb# ring rows,
7
Susanne
Grover
10:00 AM CrossFit
7:14
rx weight, purple banded pull-ups
8
Tracy
Giuffreda
6:00 AM CrossFit
7:20
15 red banded pull ups- the rest with purple@65lbs
9
Julie
Agee
10:00 AM CrossFit
7:38
11-9-9 pull ups ; 45#
10
Irish
Sirmons
5:30 PM CrossFit
7:47
65lbs unbroken thruster, thick blue band kipping pu
10
Joanna
Maradiaga
5:30 PM CrossFit
7:47
45lbs butterfly pull ups
11
Lori
Lytle
10:00 AM CrossFit
7:55
35lbs Jumping pull-ups
12
Jessie-Lee
Nichols
6:00 AM CrossFit
8:36
45lbs & ring rows
13
Jill
Fisher
6:30 PM CrossFit
8:57
45-21 then 35, jumped to bar
14
Joanne
(Joe) Hill ...
6:00 AM CrossFit
10:16
55lbs 21xgrn 15+9 grn+rd
15
Heather
Sweet
5:30 PM CrossFit
11:00
35lbs
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