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Components

Metcon

Settings

Workout

CF Linchpin 200227

Warm-up

2 rounds:
30 Box Step-ups
20M Burpee Broad Jump
10 GHD Back Extensions
1 Wall Walk

Pre-WOD Mobility:
Forearm smash (2 min each side)
Trap scrub (2 min each side)

Metcon

Metcon (Time)

Team of 2:
For time:
100 Hang Power Cleans, 135/95 lbs
100 Bar-facing Burpees

Complete all of the Cleans before moving on to the Burpees.

Post-WOD Recovery

Banded bully (2 min each side)
Forearm stretch (2 min hold)

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, February 27, 2020

Male Clients

1

Hazen
Arnold

4:30 PM CrossFit

11:06

w/ samdaman

1

Sam
Schuster

4:30 PM CrossFit

11:06

w/ Hazen

2

Mike
Harkema

6:00 AM CrossFit

11:49

with Ron

3

Harry
Stein

4:30 PM CrossFit

13:33

4

Kevin
Baird

CrossFit: 10:00 AM

16:38

5

Bruce
Fritz

Open Gym 11am - 1pm

19:45

6

Justin
Callas

4:30 PM CrossFit

8:42

scaled and even more scaled

6

Richard
Bruce

4:30 PM CrossFit

8:42

Very Scaled.....advice from Ryan Wolf

7

Omar
Stookey

4:30 PM CrossFit

11:21

@95

8

matthew
smith

CrossFit: 10:00 AM

11:23

95lb with lori

9

Ron
Bunch

6:00 AM CrossFit

11:49

Me 95 LB BB (shoulder) w/Mike H

10

Preston
Gott

CrossFit: 10:00 AM

11:58

85 lbs

11

Robie
Monroe

CrossFit: 10:00 AM

13:21

75

12

Justin
Clites

4:30 PM CrossFit

14:33

95

13

Private

CrossFit: 5:00 AM

16:20

13

Mitch
Diem

CrossFit: 5:00 AM

16:20

115

13

Wes
Stinchcomb

CrossFit: 5:00 AM

16:20

115 lbs

14

Ian
Gott

CrossFit: 10:00 AM

16:38

45 lb hpc

Female Clients

1

Alyssa
Stookey

4:30 PM CrossFit

8:44

With Anna; Sets of 10s on both

1

Anna
Silbaugh

4:30 PM CrossFit

8:44

w/ Alyssa

2

Susanne
Grover

CrossFit: 10:00 AM

11:04

cathie

3

Cathie
Weishaar

CrossFit: 10:00 AM

11:05

susie

4

Lori
McClelland

CrossFit: 10:00 AM

11:23

95# for both me and Matt lions share of cleans--matt lions share ...

5

Liz
Gilbert

4:30 PM CrossFit

13:33

6

Tash
Clites

4:30 PM CrossFit

14:33

7

Brittany
Brooks

CrossFit: 10:00 AM

11:58

85lbs w preston

8

Maureen
McDonough

4:30 PM CrossFit

12:30

#85 worked with Julie

9

Michelle
Whitten

4:30 PM CrossFit

13:04

75#

9

Tracy
Giuffreda

4:30 PM CrossFit

13:04

@75lbs with Michelle

10

Anna
Postles

6:00 AM CrossFit

14:00

burpees on box, 55 lb

10

Tiffany
Batson

6:00 AM CrossFit

14:00

70#

11

Jeannie
Monroe

CrossFit: 10:00 AM

14:21

Jeannie=45lbs J&R split evenly (10 sets of 5)

12

Chloe
Coffelt

CrossFit: 10:00 AM

16:01

45 lbs hang power clean

12

Megan
Gott

CrossFit: 10:00 AM

16:01

45lbs

13

Kelley
Wallace

CrossFit: 5:00 AM

16:25

w/Tracy; 65 lb hang power cleans

13

Tracy
Giuffreda

CrossFit: 5:00 AM

16:25

@85lbs with Kelley

14

Jeannie
Monroe

10:00 AM CrossFit

17:30

Modified: 35lb back squat

15

Leesa
Fritz

Open Gym 11am - 1pm

19:45

85# with BRUCE!!