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Components
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CCCC BBall
CCCC Softball
CCCC Wrestling
CF Lite
CrossFit
Engine Rx
N.C. Kids
Date
Workout
By The Way - 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):
17 (9/8)
Workout
By The Way
Warm-up
1-2 Sets:
250m Ski OR Row (Easy/Moderate Pace)
5 One Arm Hang & Shrug (each side)
10 Standing Banded Arch Hollows
5 Body Row on Bar (OR Ring Rows)
10 Box Step Ups
5 Inch Worms
Metcon
Metcon (4 Rounds for reps)
4 Sets
AMRAP 3 Minutes
14 Chest to Bar PullUps
7 Box Jump Overs (24"/20")
*Remainder of time complete max effort Wall Walks
-"rest" 1 minute between rounds-
4 Sets:
AMRAP 3 Minutes
20 Chest to Bar Pull-Ups
10 Box Jump Overs (24"/20")
*Remainder of time complete max effort Wall Walks
-rest 1 minute between rounds
Midline
Metcon (No Measure)
For Quality, 4 Rounds:
10 Overhead Plate Situps
10 Hollow Rocks
10 Strict Hanging Leg Raise
10 Standing Banded Pallof Press (each side)
20 KB Front Rack Marches (each side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 05, 2022
Male Clients
1
Michael
Loring
CrossFit: 5:15 AM
43 Total Reps
2
Luke
Lister
CrossFit: 5:15 AM
24 Total Reps
2
PJ
Kearn
CrossFit: 6:15 PM
24 Total Reps
3
Brad
Robert
CrossFit: 6:15 AM
21 Total Reps
4
Grant
Garst
CrossFit: 6:15 PM
49 Total Reps
5
Chuck
Lambertz
CrossFit: 6:15 AM
28 Total Reps
7pu/7hlr/24"/wall crawls
6
Justin
Ferrell
CrossFit: 5:15 PM
19 Total Reps
RX with mix of CtoB and pull ups
7
Jay
Lowell
CrossFit: 5:15 PM
16 Total Reps
bnd modified ww
8
Jerry
Sipe
CrossFit: 6:15 AM
14 Total Reps
Female Clients
1
Jenny
Bauer
CrossFit: 6:15 PM
43 Total Reps
rr; step; feet wall walk
2
Mallory
Robert
CrossFit: 5:15 AM
39 Total Reps
pu, wall up no walk
3
Laura
Krier
CrossFit: 5:15 PM
37 Total Reps
4
Jolene
Pfeil
CrossFit: 5:15 PM
35 Total Reps
box jumps! lg grn/red
5
Private
CrossFit: 6:15 PM
30 Total Reps
6
Amber
Lambertz
CrossFit: 5:15 PM
23 Total Reps
24" steps, wall flops
6
Kayla
Garst
CrossFit: 5:15 PM
23 Total Reps
Tore last round of c2b. 8 Ring rows, rest rx
7
Leah
Loring
CrossFit: 5:15 PM
17 Total Reps
Not quite RX WW
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