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Components
Front Rack Lunge
Metcon
Settings
Location
(All)
CrossFit PTC
Program
CrossFit Kids
Legends
'Lil Ninjas
Private Training
WOD
Date
Workout
Monday WOD - 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):
51 (26/25)
Workout
Monday WOD
Front Rack Lunge (Complete 4 sets of 12 front rack lunges)
Front Rack Lunge
12 total reps, alternate legs. Reverse lunges or forward lunges okay.
Between sets complete:
- 20 weighted sit ups (dumbbell across chest)
- 20 slow and controlled russian twists
Metcon (Time)
Run 400 meters
21 thrusters 75/55#
21 pull ups
Run 400m
15 thrusters 75/55#
15 pull ups
Run 400m
9 thrusters 75/55#
9 pull ups
RX+ 95/65#
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 09, 2020
Male Clients
1
Private
4:30 PM CrossFit
1 x 12 @ 185 lbs
2
James gill ...
l
5:30 PM CrossFit
1 x 12 @ 165 lbs
close but no cigar, kev
3
Ken
Walma
5:00 AM CrossFit
1 x 12 @ 145 lbs
3
Robert
Self
5:00 AM CrossFit
1 x 12 @ 145 lbs
3
Tom
Boyle
5:00 AM CrossFit
1 x 12 @ 145 lbs
4
Ben
Gray
6:00 AM CrossFit
1 x 12 @ 135 lbs
5
Edward
Popek
6:00 AM CrossFit
1 x 12 @ 125 lbs
6
AJ
Ross
6:00 AM CrossFit
1 x 12 @ 115 lbs
6
Clint
VanHoy
10:00 AM CrossFit
1 x 12 @ 115 lbs
Front Squats knees
6
Max
Leaming
5:00 AM CrossFit
1 x 12 @ 115 lbs
6
Patrick
Dedoyard
5:30 PM CrossFit
1 x 12 @ 115 lbs
7
Mike
Brown
5:00 AM CrossFit
1 x 12 @ 110 lbs
8
Mike
McCleery
5:30 PM CrossFit
1 x 12 @ 95 lbs
8
Robin
Gautham Mu ...
7:30 PM CrossFit
1 x 12 @ 95 lbs
9
Seth
Satterfield
5:30 PM CrossFit
4 x 12 @ 85 lbs
9
Harris
Frank
5:00 AM CrossFit
1 x 12 @ 85 lbs
9
Jason
Jones
5:00 AM CrossFit
1 x 12 @ 85 lbs
9
Mark
Demuth
8:00 AM CrossFit
1 x 12 @ 85 lbs
9
Tim
Gaddis
4:30 PM CrossFit
1 x 12 @ 85 lbs
10
Dylan
Stotts
7:30 PM CrossFit
4 x 12 @ 75 lbs
10
Dave
Lombardo
5:00 AM CrossFit
1 x 12 @ 75 lbs
10
Jim
Bolen
7:30 PM CrossFit
1 x 12 @ 75 lbs
Back rack
10
Paul
Miller
8:00 AM CrossFit
1 x 12 @ 75 lbs
11
Johny
Mathur
Drive Thru
1 x 12 @ 74 lbs
At office gym 6:45pm
12
Trey
Jenkins
5:00 AM CrossFit
1 x 12 @ 55 lbs
13
Robert
Meredith Jr
10:00 AM CrossFit
1 x 12 @ 45 lbs
Female Clients
1
Jen
Thompson
6:00 AM CrossFit
1 x 12 @ 95 lbs
1
Victoria
Duncan
6:00 AM CrossFit
1 x 12 @ 95 lbs
2
Kelli
Bryan
5:30 PM CrossFit
1 x 12 @ 75 lbs
3
Estela
Falla-Ross
6:00 AM CrossFit
1 x 12 @ 65 lbs
3
Monica
Dingler
10:00 AM CrossFit
1 x 12 @ 65 lbs
3
Tracy
Jennings
6:00 AM CrossFit
1 x 12 @ 65 lbs
4
Kyra
Odum
5:30 PM CrossFit
1 x 12 @ 60 lbs
15# DB
5
Brenda
Miller
8:00 AM CrossFit
5 x 12 @ 55 lbs
5
Amy
Linton
10:00 AM CrossFit
1 x 12 @ 55 lbs
5
Jessyca
Doty
4:30 PM CrossFit
1 x 12 @ 55 lbs
5
Marcy
Butler
8:00 AM CrossFit
1 x 12 @ 55 lbs
5
Monica
Lee
4:30 PM CrossFit
1 x 12 @ 55 lbs
5
Silvana
Scherer
5:30 PM CrossFit
1 x 12 @ 55 lbs
10# db
5
Staci
Hamilton
5:30 PM CrossFit
1 x 12 @ 55 lbs
6
Eva
Popek
6:00 AM CrossFit
1 x 12 @ 45 lbs
6
Kim
Hullett
10:00 AM CrossFit
1 x 12 @ 45 lbs
6
Linda
Wright
6:00 AM CrossFit
1 x 12 @ 45 lbs
6
Tammy
Lewis
5:00 AM CrossFit
1 x 12 @ 45 lbs
7
Angela
Ing
8:00 AM CrossFit
3 x 12 @ 35 lbs
back
7
Jennifer
Yerges
4:30 PM CrossFit
1 x 12 @ 35 lbs
Front squats
7
Kelley
Demuth
8:00 AM CrossFit
1 x 12 @ 35 lbs
8
Natalie
Cosson
6:00 AM CrossFit
1 x 12 @ 30 lbs
9
Michelle
Gillespie
8:00 AM CrossFit
1 x 12 @ 25 lbs
10
Yvonne
Peterson
4:30 PM CrossFit
4 x 12 @ 15 lbs
10
Kelly
Ulman
5:30 PM CrossFit
1 x 12 @ 15 lbs
15:45
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