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Metcon
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Location
(All)
CrossFit Kent Island
Program
CrossFit
CrossFit Light
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Date
Workout
CF Linchpin 200218 - 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):
36 (20/16)
Workout
CF Linchpin 200218
Warm-up
2 rounds:
Run 200M
7 V-ups
7 Burpees
15-10-5 reps of:
Pull-up
Dip
Make each set a higher difficulty level than the previous one
Pre-WOD Mobility:
Lat smash (2 min each side)
Hip flexor smash (2 min each side)
Metcon
Metcon (Time)
5 rounds for time of:
50 Double Unders
10 Chest-to-bar Pull-ups
10 Toes-to-bars
10 Ring Dips
Post-WOD Recovery
Banded OH distraction (2 min each side)
4 x thread-the-needle stretch (30 sec in each hold)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, February 18, 2020
Male Clients
1
Ryan
Wolf
Open Gym 11am - 1pm
17:58
2
Jason
Shand
CrossFit: 5:00 AM
20:14
That did not go well.
3
Mike
Harkema
6:00 AM CrossFit
20:35
4
Omar
Stookey
4:30 PM CrossFit
15:29
banded ring dips
5
Harry
Stein
4:30 PM CrossFit
16:25
100SU/pushups/T2B/box dips
6
Justin
Callas
4:30 PM CrossFit
16:26
Scaled all (getting ready for True Paw throw-down scaled division...
7
Gabriel
Ripley
CrossFit: 10:00 AM
17:03
1:00 Singles KTE Box dips
8
Private
6:30 PM CrossFit
17:21
9
Robie
Monroe
CrossFit: 10:00 AM
18:01
Jump Pull 100 rope knee up box dips leg out and bent
10
Ron
Bunch
6:00 AM CrossFit
18:06
5 rounds total-100 JR each round, Jumping PU, K2B all, Box dips a...
11
Richard
Bruce
4:30 PM CrossFit
18:17
DU attempts, pull ups, TTAB, bull horn dips
12
Nick
Vucci
4:30 PM CrossFit
19:00
13
Benjamin
Deckert
4:30 PM CrossFit
19:18
14
Kevin
Baird
CrossFit: 10:00 AM
20:02
jumping C2B, green band dip, knee raises
15
Justin
Clites
4:30 PM CrossFit
20:19
16
Bradd
Gott
CrossFit: 5:00 AM
20:42
All Scaled
17
Brian
Stolle
CrossFit: 10:00 AM
20:58
doubles / singles for 1 minute
18
Private
CrossFit: 5:00 AM
21:49
19
James
Elliott
CrossFit: 5:00 AM
22:25
20
Private
CrossFit: 5:00 AM
23:10
Female Clients
1
Alyssa
Stookey
4:30 PM CrossFit
15:01
Legit took 3 minutes to do final 10 dips (GAH!!!!)
2
Alicia
Higginbotham
Open Gym 11am - 1pm
21:37
Butterfly c2b 4-3-3, t2b 6-4, dips 4-3-3, 3-2-2-2-1 (3rounds), 2-...
3
Denee
Wolf
CrossFit: 10:00 AM
23:33
3rd round was the slowest then found some strength lol. all dubs ...
4
Megan
Gott
Open Gym 11am - 1pm
16:30
100 singles, box dips, knees to chest, jumping pull ups
5
Michelle
Whitten
4:30 PM CrossFit
16:45
100 su, pull ups, toes2bar, box dips
6
Tracy
Giuffreda
CrossFit: 5:00 AM
18:18
double unders/banded pu and banded dips \6 rds 21:21
7
Jill
Fisher
6:30 PM CrossFit
18:29
su, chest 2 bar, k2e, box dips
8
Lori
Lytle
CrossFit: 10:00 AM
19:05
Singles, ring rows, k2C, box dips
9
Catherine
Spencer
6:30 PM CrossFit
19:15
SU; jumping pull ups; knee raises; box dips
10
Amanda
Trull
CrossFit: 10:00 AM
19:24
11
Tash
Clites
4:30 PM CrossFit
19:39
12
Joanne
(Joe) Hill ...
6:30 PM CrossFit
19:51
1 min Dubs, ppl C2B, Grn RD
13
Tiffany
Batson
6:00 AM CrossFit
20:53
Du, ring rows, knee ups, box dips
14
Elese
Kyle
CrossFit: 10:00 AM
21:36
50 DUs/jumping chest to bar/GHDs/thin green band dips
15
Jessica
Davis
4:30 PM CrossFit
22:03
5 C2B... almost RX
16
Anna
Postles
6:00 AM CrossFit
22:40
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