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Components
Metcon
Front Squat
Settings
Location
(All)
Crossfit North Cloud
Program
CCCC Softball
CCCC Women's BBall
CCCC Wrestling
CF Lite
CrossFit
Engine Rx
N.C. Kids
Date
Workout
West Texas Rain - Crossfit North Cloud
Class
(All)
CrossFit: 5:15 AM
CrossFit: 6:15 AM
CrossFit: 5:15 PM
CrossFit: 6:15 PM
Remote Athlete
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
25 (9/16)
Workout
West Texas Rain
Warm-up
1-2 Sets:
1:00 Ski (10 Damper)
20 Alt. Leg V-Up
10 Hanging Scap Retraction
5 Strict Pull Up
Metcon
Metcon (4 Rounds for reps)
12 Minute EMOM: (4 Rounds)
Minute 1: 15 AbMat/GHD Sit Ups
Minute 2: 200/150 Meter Run
Minute 3: 2 Rope Climbs
Weightlifting
Front Squat (3,3,2,2,1,1,1)
Front Squat
3 Front Squats
- rest 60-90 sec
3 Front Squats
- rest 60-90 sec
2 Front Squats
- rest 60-90 sec
2 Front Squats
- rest 60-90 sec
1 Front Squat
- rest 60-90 sec
1 Front Squat
- rest 60-90 sec
1 Front Squat
- rest 60-90 sec
*Build to a moderate single for the day (80-85%)
**NOT a Max Day.
1-2 Sets:
1:00 Ski (10 Damper)
20 Alt. Leg V-Up
10 Hanging Scap Retraction
5 Strict Pull Up
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 21, 2022
Male Clients
1
Luke
Lister
CrossFit: 5:15 AM
148 Total Reps
1
Michael
Loring
CrossFit: 6:15 PM
148 Total Reps
1
PJ
Kearn
CrossFit: 6:15 PM
148 Total Reps
2
Chuck
Lambertz
CrossFit: 6:15 AM
148 Total Reps
rope humps/ghd
2
Jerry
Sipe
CrossFit: 6:15 AM
148 Total Reps
""Rope humps"
2
Joshua
Meyer
CrossFit: 6:15 AM
148 Total Reps
jr rope humps
3
Allan
Jackson
CrossFit: 5:15 PM
138 Total Reps
rope from the floor
4
James
Coash
CrossFit: 6:15 AM
120 Total Reps
5
Jay
Lowell
CrossFit: 5:15 PM
116 Total Reps
Female Clients
1
Mallory
Robert
CrossFit: 5:15 AM
128 Total Reps
2
Candace
Lister
CrossFit: 5:15 AM
124 Total Reps
3
Pat
LeDuc
CrossFit: 5:15 PM
144 Total Reps
4
Alisha
Sipe
CrossFit: 5:15 AM
128 Total Reps
4
Amber
Lambertz
CrossFit: 5:15 AM
128 Total Reps
Ghd 2 rd/abmat
4
Anna
Jackson
CrossFit: 5:15 PM
128 Total Reps
rope from the floor
4
Cynthia
Atwell
CrossFit: 5:15 AM
128 Total Reps
4
Jenny
Bauer
CrossFit: 6:15 PM
128 Total Reps
4
Private
CrossFit: 5:15 AM
128 Total Reps
4
Jolene
Pfeil
CrossFit: 5:15 PM
128 Total Reps
4
Kacey
Roe
CrossFit: 5:15 AM
128 Total Reps
sitting rope climb
4
Megan
Katt
CrossFit: 5:15 PM
128 Total Reps
fake rope climbs :), ab mat
4
Shaelin
Giersch
CrossFit: 6:15 AM
128 Total Reps
seat rope pull
5
Renata
Knox
CrossFit: 6:15 AM
113 Total Reps
6
Amber
Hanson
CrossFit: 5:15 PM
100 Total Reps
7
Kayla
Garst
CrossFit: 5:15 PM
0 Total Reps
15ghd, 10cal bike, 2rope climbs - finished +1min
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