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Location
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CrossFit PTC
Program
CrossFit Kids
Legends
'Lil Ninjas
Private Training
WOD
Date
Workout
WOD - Wednesday, March 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):
56 (27/29)
Workout
WOD - Wednesday, March 21, 2018
Warm-up
2x
1 Min Each of:
Assault Bike
V-Sit Rollovers
Jumping Rope
Ninja Rollups
Foam Roll/Mobility as Needed
Metcon
Flip the Switch (Time)
Complete chipper in as few rounds as possible. A round is a minute long with 30 secs of work followed by 30 secs of rest.
200 Double Unders
150 Situps
100/70 Cal Row
50 Burpees
Rx+= 300 Double Unders
Scale for Double Unders is 400 Singles
40 Min Time Cap
Record the score as time using the number of rounds plus the number of seconds used in the last round.
Ex. If you are in round 30 and finish at 15 secs, then your time is 30:15
Extra Credit
40 Double Crunches (Lemon Squeezers)
30 Bicycle Kicks (L+R=1)
20 Hollow Rocks
10 Clapping Push-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 21, 2018
Male Clients
1
Donnie
Barbour
Drive Thru
28:20
GHD situps
2
Private
5:00 AM CrossFit
29:27
3
Garret
Merkley
5:30 PM CrossFit
30:12
4
Ken
Walma
5:00 AM CrossFit
32:22
5
Ric
Thompson
10:00 AM CrossFit
25:28
6
Syed
Ali
10:00 AM CrossFit
26:00
7
Clint
VanHoy
8:00 AM CrossFit
27:15
8
Ben
Reid
4:30 PM CrossFit
28:20
9
Paul
Miller
8:00 AM CrossFit
28:29
10
Private
5:00 AM CrossFit
29:30
11
Mike
Witt
8:00 AM CrossFit
31:00
12
Jeff
Smith
5:30 PM CrossFit
31:05
13
Dave
Lombardo
5:00 AM CrossFit
31:06
14
Mike
Brown
5:00 AM CrossFit
33:19
15
Jeff
Beatty
6:00 AM CrossFit
34:24
16
Chris
Bryant
Drive Thru
27:26
left knee - (75)#35KB / 150AMSU / 70 cal row / 40 cal bike
17
Erik
Manning
7:30 PM CrossFit
30:11
18
David
Johnson
8:00 AM CrossFit
31:00
19
Casey
Hall
4:30 PM CrossFit
31:22
100 Double Under Attempts... 14 in a row
20
Rich
Marino
5:30 PM CrossFit
32:20
400 singles
20
Russ
Anderson
5:00 AM CrossFit
32:20
21
Jason
Rogers
5:30 PM CrossFit
34:25
22
Greg
Bickhart
5:00 AM CrossFit
34:29
70cal.
23
Tom
Boyle
5:00 AM CrossFit
35:15
singles
24
Harris
Frank
5:00 AM CrossFit
38:23
Singles
25
Jeff
Austin
8:00 AM CrossFit
38:30
Finished Thnx Michelle
26
Jeff
Davis
4:30 PM CrossFit
39:00
singles
Female Clients
1
Kasey
Kohring
5:30 PM CrossFit
26:28
300 du
2
Saskia
Arnesen
10:00 AM CrossFit
21:17
3
Alexis
Angier
Drive Thru
25:21
4
Jen
Thompson
4:30 PM CrossFit
25:26
5
Lori
Adkins
10:00 AM CrossFit
27:28
6
Jena
Marullo
8:00 AM CrossFit
27:29
plus cash out
7
Andrea
Bauer
10:00 AM CrossFit
28:22
8
Monica
Lee
7:30 PM CrossFit
31:11
9
Amy
Linton
10:00 AM CrossFit
34:27
10
Rachel
Blackwell
10:00 AM CrossFit
26:02
400 singles
11
Private
10:00 AM CrossFit
26:09
12
Karlye
Ramer
10:00 AM CrossFit
26:21
13
Jessica
Chauncey
5:00 AM CrossFit
27:28
14
Angela
Ing
8:00 AM CrossFit
28:00
15
Alex
Wright
10:00 AM CrossFit
28:02
16
Allison
Elliott
5:00 AM CrossFit
28:10
no bueno doubles :(
17
Hannah
Teece
Drive Thru
29:00
Singles
18
Private
10:00 AM CrossFit
29:05
19
Kerry
Welch
10:00 AM CrossFit
29:15
20
Kayla
West
7:30 PM CrossFit
29:21
singles
21
Brenda
Miller
8:00 AM CrossFit
29:24
singles
22
Molly
Clark
7:30 PM CrossFit
30:15
400 singles & no clap burpees
22
Vicki
Mason
5:30 PM CrossFit
30:15
23
Sherry
Godfrey
6:00 AM CrossFit
31:03
400 singles
24
Shelby
Wilson
7:30 PM CrossFit
31:04
singles
25
Michelle
Gillespie
8:00 AM CrossFit
31:17
Singles
26
Karol
Cain
10:00 AM CrossFit
32:00
27
Sharon
Brooks
6:00 AM CrossFit
32:06
singles
28
Lori
Sims
4:30 PM CrossFit
40:00
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