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Components
2k Row
Metcon
Settings
Location
(All)
CrossFit VU
Program
CrossFit
Date
Workout
Tuesday - CrossFit VU
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
35 (16/19)
Workout
Tuesday
Warm-up
:30 row
25 SU or DU
5/5 Straight Leg Kicks
10 RKBS
5 kip swings
:30 Row
25 SU or DU
5/5 Toe Touches
5 KBS
5 pull ups or ring rows
Review rowing mechanics/pacing
Metcon
2k Row (Time)
Max Effort 2k Row
2k Row
Baseline testing
Rest 5 min before Metcon
35 min running clock
Run 2 heats on the 2k row if big class
Metcon (Time)
3 rounds
100 DU
21 KBS (53/35)(35/26)
12 pull ups
12 min cap
RX+
70/53
C2B
Scaled
150 SU
Ring Rows
Less weight
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 22, 2022
Male Clients
1
Jay
Cooke
4:30 PM CrossFit
6:44
had some juice left
2
Steven
Woelke
4:30 PM CrossFit
7:06
3
Jason
henry
8:30 AM CrossFit
7:27
4
Joe
Wojnarwsky
5:30 PM CrossFit
7:30
5
scott
Tyler
4:30 PM CrossFit
7:39
Setting was on 6.
6
EJ
Walter
4:30 PM CrossFit
7:43
6
Lex
Egea
8:30 AM CrossFit
7:43
7
Bruce
Vredenburg
5:00 AM CrossFit
7:51
8
BJ
Trahan
5:00 AM CrossFit
8:06
9
Hunter
Kiker
5:00 AM CrossFit
8:20
10
Kenneth
Smith
5:30 PM CrossFit
8:22
11
Alexander
Rios
5:30 PM CrossFit
8:34
34.9 sec
12
Harry
Green
6:30 PM CrossFit
8:44
13
Evan
Baker
5:00 AM CrossFit
9:13
14
Steven
Lopez
5:30 PM CrossFit
7:42
15
Keith
Desa
5:00 AM CrossFit
8:32
Damper; 8
Female Clients
1
Katie
Brookes
8:30 AM CrossFit
8:10
2
Paige
Darrow
4:30 PM CrossFit
8:13
3
Bri
Pichler
6:30 PM CrossFit
8:29
4
Katie
Cuson
5:00 AM CrossFit
8:37
5
Jordyn
Bennett
8:30 AM CrossFit
8:40
5
Sam
Quale
6:30 PM CrossFit
8:40
6
Emily
Werner
6:30 PM CrossFit
8:51
7
Melissa
Pusey
6:00 AM CrossFit
8:57
8
Joy
Harrell
8:30 AM CrossFit
9:01
9
Samantha
Trahan
5:00 AM CrossFit
9:45
Damper 6
10
Carmen
Thompson
5:30 PM CrossFit
9:47
11
Jennifer
Trahan
5:00 AM CrossFit
9:54
12
Leigh
Green
8:30 AM CrossFit
9:57
13
Cathy
Mcgovern
6:00 AM CrossFit
10:02
14
Hannah
Trahan
5:00 AM CrossFit
10:20
15
Chere
Swift
5:30 PM CrossFit
10:27
16
Tiara
(Tee) Kuts ...
5:30 PM CrossFit
8:25
17
Shayna
Rogers
4:30 PM CrossFit
9:13
18
Kaley
DeVito
4:30 PM CrossFit
9:32
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