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Components
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CCCC Softball
CCCC Women's BBall
CCCC Wrestling
CF Lite
CrossFit
Engine Rx
N.C. Kids
Date
Workout
Blinded By the Light - Crossfit North Cloud
Class
(All)
5:15AM CrossFit
6:15AM CrossFit
5:00PM CrossFit
6:00PM CrossFit
Remote Athlete
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
24 (9/15)
Workout
Blinded By the Light
Warm-up
30 Calorie SkiErg
Banded Lat Stretch x :30 seconds/side
Barbell Tricep Smash x :30 seconds/side
Then...
PVC Passthroughs x 20
Light DB Snatch x 20
Banded Squats x 10
Scorpion x 10
Snatch Grip Sotts Press x 10
PVC OH Squat x 10
Metcon
Metcon (4 Rounds for reps)
Every 2 minutes, for 32 (4 sets) for max calories:
Station 1 – 90 seconds of Assault Bike (for calories)
Station 2 – 20 Single-Arm Dumbbell Overhead Squats (50/35)
Station 3 – 90 seconds of Rowing (for calories)
Station 4 – 15 Burpee Box Jump-Overs (24/20)
*The 90 Seconds MUST be the first 90 seconds of the two minute interval. For example, you can’t wait until 20 seconds in and bike until 1:50.
**This is a longer endurance type workout, the 90 seconds every other interval is meant to guarantee that you get 30 second breaks, while the other stations there is no guarantee.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, February 07, 2020
Male Clients
1
Michael
Loring
5:00PM CrossFit
401 Total Reps
#65 DB OHS
2
Brad
Robert
6:15AM CrossFit
342 Total Reps
3
Chris
Mondero
Remote Athlete
322 Total Reps
4
Chuck
Lambertz
6:15AM CrossFit
310 Total Reps
35#/20"jumps
5
Jay
Lowell
5:00PM CrossFit
279 Total Reps
#10 db, 20" so
6
Easton
Swihart
5:00PM CrossFit
277 Total Reps
7
Joshua
Meyer
6:15AM CrossFit
275 Total Reps
20 box, 15# db
8
Robert
Aldridge
6:15AM CrossFit
255 Total Reps
9
James
Coash
6:15AM CrossFit
214 Total Reps
Female Clients
1
Cierra
Mondero
Remote Athlete
305 Total Reps
💦
2
Kayla
Garst
5:00PM CrossFit
298 Total Reps
3
Kristine
Guevara
5:00PM CrossFit
327 Total Reps
15#, step overs
4
Joni
Wahlmeier
5:00PM CrossFit
290 Total Reps
5
Mallory
Robert
5:15AM CrossFit
288 Total Reps
15#, shoulders need more work for OHS
6
Laura
Barta
6:00PM CrossFit
278 Total Reps
step overs
7
Kira
Kearn
6:00PM CrossFit
274 Total Reps
5# DBSQ
8
Alisha
Sipe
6:15AM CrossFit
271 Total Reps
#20 dB, all jump overs!!!
9
Candace
Lister
5:00PM CrossFit
264 Total Reps
25,step
10
Cynthia
Atwell
5:15AM CrossFit
263 Total Reps
15bb
11
Jill
Krier
5:00PM CrossFit
256 Total Reps
#10
12
Amber
Lambertz
6:00PM CrossFit
250 Total Reps
13
Lori
Weber
5:00PM CrossFit
240 Total Reps
#10DB
13
Teggan
Workman
5:15AM CrossFit
240 Total Reps
14
Pat
LeDuc
5:00PM CrossFit
190 Total Reps
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