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Location
(All)
CrossFit Kent Island
Program
CrossFit
CrossFit Light
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Date
Workout
CF Linchpin 200211 - CrossFit Kent Island
Class
(All)
CrossFit: 5:00 AM
6:00 AM CrossFit
CrossFit: 10:00 AM
Open Gym 11am - 1pm
4:30 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):
33 (19/14)
Workout
CF Linchpin 200211
Warm-up
Run 400M
2 rounds of:
15 Barbell Good Mornings
15 Jumping Squats
1 Wall Walk
Build up to working weights with a partner for 10 minutes
Pre-WOD mobility:
Low back smash (2 min each side)
Suprapatellar smash/floss (2 min each side)
Metcon
Metcon (Time)
Teams of 2
2 rounds for time of:
Partner A:
25 Deadlifts, 225/155 lbs
25 Thrusters, 95/65 lbs
Partner B:
25 Deadlifts, 225/155 lbs
25 Thrusters, 95/65 lbs
Post-WOD Recovery
Seated hamstring stretch (3 min hold)
5 x cat/cow stretch (5 sec each pose)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, February 11, 2020
Male Clients
1
Jason
Shand
6:00 AM CrossFit
12:58
w/ Cathie
2
Ryan
Wolf
CrossFit: 10:00 AM
16:02
w/ Ryan
3
Daniel
Tebbens
4:30 PM CrossFit
16:14
W/ Sam
3
Sam
Schuster
4:30 PM CrossFit
16:14
w/Daniel
4
Mike
Harkema
6:00 AM CrossFit
16:21
w/ron
5
Harry
Stein
4:30 PM CrossFit
16:40
3:40 rounds
6
Hazen
Arnold
Open Gym 11am - 1pm
16:49
solo equal rest
7
Andrew
Jr. Little
6:30 PM CrossFit
19:46
With Andrew
8
Justin
Callas
4:30 PM CrossFit
19:54
Partner with Rich
9
Jack
Stevens
4:30 PM CrossFit
20:10
10
Bradd
Gott
CrossFit: 5:00 AM
23:00
w/Mitch
10
Mitch
Diem
CrossFit: 5:00 AM
23:00
w/Bradd
11
Justin
Clites
6:30 PM CrossFit
34:20
Done by myself
12
Ryan
Sirmons
CrossFit: 10:00 AM
16:02
dl: 185# th: 75# partnered w/ ryan
13
Ron
Bunch
6:00 AM CrossFit
16:21
w/Mike H, my bars 75 lb Thrusters, 185 lb. DL
14
Omar
Stookey
4:30 PM CrossFit
16:29
DL@185 Thruster@75
15
Richard
Bruce
4:30 PM CrossFit
19:54
RX Weight....did not get below 90 in squat
16
Benjamin
Deckert
6:30 PM CrossFit
26:35
Deadlift 145 start 125 end Thrusters 75 start drop to 65 (only 15...
16
Nicholas
Bermudez
6:30 PM CrossFit
26:35
145lbs deadlift 75lbs thrusters
Female Clients
1
Cathie
Weishaar
6:00 AM CrossFit
12:58
carried Jason
2
Alyssa
Stookey
4:30 PM CrossFit
14:00
W/ Jessica; 1st time overhead with wrist 10-8-7 for all
2
Jessica
Davis
4:30 PM CrossFit
14:00
slowed alyssa down
3
Melissa
Freese
4:30 PM CrossFit
16:28
4
Michelle
Whitten
CrossFit: 5:00 AM
22:38
w/ tracy
4
Tracy
Giuffreda
CrossFit: 5:00 AM
22:38
5
Brittany
Brooks
CrossFit: 10:00 AM
29:00
ugh deadlifts w/ elese
6
Alicia
Higginbotham
Open Gym 11am - 1pm
8:34
Back SUPER tight. 125#, 65# Individual version 21-15-9
7
Lauren
Taylor
4:30 PM CrossFit
16:28
155 DL 20#db thrusters
8
Chloe
Coffelt
6:30 PM CrossFit
18:29
Deadlift 65lbs; Thruster 35lbs
8
Maureen
McDonough
6:30 PM CrossFit
18:29
Rx DL - #155 Thruster - #55
9
Anna
Postles
6:00 AM CrossFit
18:30
partner with Tiffany
9
Jill
Fisher
6:30 PM CrossFit
18:30
75dl, 35thr
10
Elese
Kyle
CrossFit: 10:00 AM
29:00
w/Britt 155lbs DL/55lb thrusters
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