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Components
Metcon
Settings
Location
(All)
Turn2CrossFit
Program
CrossFit
Endurance Club
Teens/Juniors CrossFit
Date
Workout
Wednesday March 20, 2019 - Turn2CrossFit
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
9:30 AM CrossFit
CrossFit: 11:30 AM
12:00 PM CrossFit Advanced
4:00 PM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
41 (21/20)
Workout
Wednesday March 20, 2019
This coming Saturday we are going to honor the fallen of the Battle of Nasiriyah, Iraq 2003. For those of you who don't know the story, here is a 44 minute Discovery Channel breakdown of the battle. https://www.youtube.com/watch?v=6Cgq0CvF-0w
Warm-up
Shuttle Run x10
Toy Soldier 5m
Knee Hug 5m
Spiderman stretch 10m
Bear Crawl 20m
Foot Grab Quad Stretch 10m
Broad Jump 20m
Single Leg Broad Jump 20m
Jump Rope Warm-Up
7 Minute Time Cap
100 Singles
50 Left Leg
50 Right Leg
100 alternating leg
50 Double-Unders
100 Singles
Metcon (AMRAP - Rounds and Reps)
AMRAP 30 Minutes:
Run/Row 800m
100 Double Unders
50 Ab Mat Sit-Ups
30* Kettlebell Swings 53#/35#
30 Russian Twists w/KB
10 Ski Erg Calories
200 Singles count as 100 points.
800m count as 80 points (10 points per meter)
20 Burpee Penalty for breaking up the KB swings (if you are going for Rx)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 20, 2019
Male Clients
1
Tyler
Wood
6:00 PM CrossFit
2 + 230
2
Mike “Woot”
Wooten
12:00 PM CrossFit Advance...
2 + 227
3
Phil
Beltran
9:30 AM CrossFit
2 + 220
4
Steve
Loner
4:00 PM CrossFit
2 + 210
The run.
5
Darrin "D"
Kent
12:00 PM CrossFit Advance...
2 + 181
6
Coach
Adam-Bomb
9:30 AM CrossFit
2 + 117
7
Coach
Tony
12:00 PM CrossFit Advance...
2 + 98
8
Coach
Jose
9:30 AM CrossFit
2 + 80
9
James
Nunley
6:00 PM CrossFit
2 + 76
10
Eric
Knudsen
8:30 AM CrossFit
2 + 65
11
Patrick
Elsasser
12:00 PM CrossFit Advance...
2 + 40
Time for a rest day. 🥴🥴
12
Billy
Dedich
4:00 PM CrossFit
2 + 30
13
Rafael
Sanchez Vera
6:00 PM CrossFit
2 + 202
44lbs KB
14
Mason
Radke
5:00 PM CrossFit
2 + 103
35 pound kb
15
Danny
Martinez
4:00 PM CrossFit
2 + 80
35 lb dumbell
16
Espo
Espinosa
9:30 AM CrossFit
2 + 70
17
Julio
Robles
6:00 AM CrossFit
2 + 60
18
Coach
Crafty
4:00 PM CrossFit
2 + 50
35lbs, singles
19
Craig
Radke
5:00 PM CrossFit
2 + 30
44# KB
20
Edward
Bennett
9:30 AM CrossFit
2 + 25
44# KB
21
Robbie
Ahn
8:30 AM CrossFit
2 + 0
Female Clients
1
Michelle
Kibby
4:00 PM CrossFit
2 + 247
Row
2
Shauna
Love
5:00 AM CrossFit
2 + 240
3
Dawn
Levins
5:00 AM CrossFit
2 + 218
4
Jen
Loner
8:30 AM CrossFit
2 + 200
5
Ashley
Fiala
8:30 AM CrossFit
2 + 180
6
Kerri
Evans
6:00 PM CrossFit
2 + 67
7
Beth
Johnson
4:00 PM CrossFit
2 + 60
8
Jayme
Crist
8:30 AM CrossFit
2 + 45
9
Coach
K
6:00 AM CrossFit
2 + 40
9
Heather
Turski
12:00 PM CrossFit Advance...
2 + 40
Run/Row/Run
10
Nikki
Saavedra
8:30 AM CrossFit
2 + 35
11
Jayme
Pilon
9:30 AM CrossFit
2 + 30
12
Leah
Braun
9:30 AM CrossFit
2 + 0
🤢
13
Drienna
Green
4:00 PM CrossFit
1 + 220
Running
14
Yianoula
“Nola” Warne
6:00 PM CrossFit
2 + 100
🤢 35# KB 16 Cal ASB instead of JR
15
Leanne
Ewald
12:00 PM CrossFit Advance...
2 + 50
2 rounds + 500m on the runs- 35# kbs linked all 30 each round lin...
15
Renetta
Johnson
8:30 AM CrossFit
2 + 50
16
Gloria
Marrufo
4:00 PM CrossFit
2 + 20
singles and did 269 m on row
17
Lori
Sloan
6:00 PM CrossFit
2 + 0
18
Jellian
Martinez
4:00 PM CrossFit
1 + 260
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