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Components
Toes-To-Bar
Bar Muscle-ups
GHD Sit-ups
Sit-ups
Push-ups
Metcon
Settings
Location
(All)
CrossFit PTC
Program
CrossFit Kids
Legends
'Lil Ninjas
Private Training
WOD
Date
Workout
WOD - Wednesday, February 21, 2018 - CrossFit PTC
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:00 AM CrossFit
10:00 AM CrossFit
Drive Thru
4:30 PM CrossFit
5:30 PM CrossFit
7:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
30 (15/15)
Workout
WOD - Wednesday, February 21, 2018
Warm-up
Run 400
Roll out as needed
2x
30s HS Hold
2 Skin the Cat
10 Banded Goodmornings
Gymnastics
E2MOM 6
2 Minutes Max Toes-2-Bar
2 Minutes Max GHD or ABMAT Sit-ups
2 Minutes Max Hand Release Push-ups
Rx+= Bar Muscle-ups for T2B
Toes-To-Bar (2 Min Max Reps)
Toes-To-Bar
Bar Muscle-ups (2 Min Max Reps)
Bar Muscle-ups
GHD Sit-ups (2 Min Max Reps)
GHD Sit-ups
Sit-ups (2 Min Max Reps)
The AbMat Sit-up
Push-ups (2 Min Max Reps)
Push-ups
Hand Release
Metcon
Metcon (Time)
Complete for Time:
Run 1 Mile
5 Rope Climbs
Run 800
15 Man Makers (35/20)
Run 400
30 Box Jump Overs (24/20)
Scale = 800/400/200 Run + 2:1 Rope Progressions
Man Maker = Pushup, R-Pull, Pushup, L-Pull, Stand with weight
Mobility
Cool down mobility, coaches choice.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 21, 2018
Male Clients
1
Brennan
Wesolowski
8:00 AM CrossFit
1 x 34
2
Paul
Miller
8:00 AM CrossFit
1 x 31
3
Brandon
Henry
5:00 AM CrossFit
1 x 20
4
Clint
VanHoy
8:00 AM CrossFit
1 x 18
5
Rich
Marino
4:30 PM CrossFit
1 x 15
6
Ben
Reid
4:30 PM CrossFit
1 x 12
7
Mike
Witt
7:30 PM CrossFit
1 x 32
Knees
8
Robert
Self
5:00 AM CrossFit
1 x 25
9
Lee
Whetstone
7:30 PM CrossFit
1 x 22
knees
10
Ying
Guo
7:30 PM CrossFit
1 x 20
11
Kameron
Hose
4:30 PM CrossFit
1 x 18
floor toe ups
12
Robin
Gautham Mu ...
6:00 AM CrossFit
1 x 17
13
Greg
Bickhart
5:00 AM CrossFit
1 x 16
kte
14
Allan
Canales
6:00 AM CrossFit
1 x 15
15
Jason
Rogers
10:00 AM CrossFit
1 x 11
Female Clients
1
Lily
Anderson
8:00 AM CrossFit
1 x 33
2
Amy
Linton
10:00 AM CrossFit
1 x 30
2
Kasey
Kohring
5:30 PM CrossFit
1 x 30
3
Allison
Elliott
5:00 AM CrossFit
1 x 22
4
Estela
Falla-Ross
6:00 AM CrossFit
1 x 21
5
Jessica
Chauncey
5:00 AM CrossFit
1 x 17
6
Rebecca
Shoppy
4:30 PM CrossFit
1 x 46
7
Karlye
Ramer
10:00 AM CrossFit
1 x 30
8
Becca
Roper
5:30 PM CrossFit
1 x 28
Knees
9
America
Jones
7:30 PM CrossFit
1 x 26
10
Jen
Thompson
4:30 PM CrossFit
1 x 13
TTB and KInees up
11
Nora
Elwell
10:00 AM CrossFit
1 x 12
12
Brittany
Pankopp
10:00 AM CrossFit
1 x 11
13
Karen
Bickhart
5:00 AM CrossFit
1 x 7
14
Ann
Blaum
10:00 AM CrossFit
1 x 0
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