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Metcon
Settings
Location
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CrossFit PTC
Program
CrossFit Kids
Legends
'Lil Ninjas
Private Training
WOD
Date
Workout
WOD - Thursday, May 3, 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):
58 (30/28)
Workout
WOD - Thursday, May 3, 2018
Gymnastics
EMOM 20 (Use as primary warm-up)
Min 1 = 40s Assault Bike (Low intensity)
Min 2 = Lower Mobility - Couch/Pigeon/Hamstring
Min 3 = Foam Roller/Lacrosse Ball
Min 4 = Upper Mobilty - Bands/PVC/Skin-the-Cat)
Min 5 = 40s Deadbug Mix (Home, Contra, Ipsil Positions)
Coaches can choose various lower and upper body mobility exercises.
Metcon
Metcon (4 Rounds for reps)
Partner WOD
5 Min Stations/ 2 Min Rest Between Stations
50m Sled Push* (45/25)/Push Ups
15 Box Jumps/Deadlift (135/95)
150m Sled Pull** (45/25)/Air Squat
8/5 Cal Assault Bike/ Sit-ups
* 25m down and back (50m total)
** Circle using center lane of parking lot.
Partner A completes pacer movement one while Partner B completes AMRAP of movement two. Score is team total of movement two.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, May 03, 2018
Male Clients
1
Clint
VanHoy
8:00 AM CrossFit
598 Total Reps
W/ Wonder Woman (Rachel)
2
Dennis
Shelton
4:30 PM CrossFit
516 Total Reps
w/ Kevin
2
Private
4:30 PM CrossFit
516 Total Reps
3
AJ
Ross
6:00 AM CrossFit
515 Total Reps
w/ Rob
3
Rob
Blackwell
6:00 AM CrossFit
515 Total Reps
w/ AJ
4
Ken
Walma
5:00 AM CrossFit
490 Total Reps
4
Mike
Brown
5:00 AM CrossFit
490 Total Reps
5
Wallis
Shoppy
5:00 AM CrossFit
475 Total Reps
6
JP
Short
4:30 PM CrossFit
470 Total Reps
6
Travis
Trotter
4:30 PM CrossFit
470 Total Reps
7
Ben
Reid
7:30 PM CrossFit
464 Total Reps
Nathan carried the old guy on push ups
8
Bryan
Bureau
4:30 PM CrossFit
462 Total Reps
carried Mike
8
Mike
McCleery
4:30 PM CrossFit
462 Total Reps
with Bryan
9
Jeff
Smith
4:30 PM CrossFit
458 Total Reps
w/Rich
9
Rich
Marino
4:30 PM CrossFit
458 Total Reps
w/jeff
10
Donnie
Barbour
Drive Thru
456 Total Reps
w/Bruce
11
Chris
Davis
10:00 AM CrossFit
453 Total Reps
w/ Chris & Justin
12
Alex
Karpinski
7:30 PM CrossFit
449 Total Reps
13
Jason
Jones
5:00 AM CrossFit
435 Total Reps
14
Casey
Hall
4:30 PM CrossFit
428 Total Reps
with Paul
14
Paul
Miller
4:30 PM CrossFit
428 Total Reps
15
Robert
Self
5:00 AM CrossFit
389 Total Reps
15
Tom
Boyle
5:00 AM CrossFit
389 Total Reps
16
Bruce
Grundy
Drive Thru
360 Total Reps
Steve
16
Steve
Golden
Drive Thru
360 Total Reps
Donnie & Bruce
17
Christian
Acosta
5:30 PM CrossFit
329 Total Reps
18
Justin
Ramer
10:00 AM CrossFit
453 Total Reps
19
Keith
Jones
7:30 PM CrossFit
449 Total Reps
20
Jeff
Austin
8:00 AM CrossFit
404 Total Reps
45lb sleds 135 DL 12 in Box Jumps.
21
Greg
Bickhart
5:00 AM CrossFit
331 Total Reps
Female Clients
1
Rachel
Blackwell
8:00 AM CrossFit
598 Total Reps
W/ Rock Star Clint 🌟
2
Sherry
Godfrey
6:00 AM CrossFit
465 Total Reps
W/ Kelsey - slayin it!
3
Allison
Elliott
5:00 AM CrossFit
454 Total Reps
Thanks Lori!
3
Lori
Adkins
5:00 AM CrossFit
454 Total Reps
Allison!!!! ⭐️⭐️💪💪🙌🏻🙌🏻
4
Karlye
Ramer
10:00 AM CrossFit
426 Total Reps
4
Siobhan
Dunford
10:00 AM CrossFit
426 Total Reps
5
Jessica
Chauncey
5:00 AM CrossFit
410 Total Reps
Thx Deanna!!
6
America
Jones
7:30 PM CrossFit
535 Total Reps
with Molly
6
Molly
Clark
7:30 PM CrossFit
535 Total Reps
7
Estela
Falla-Ross
6:00 AM CrossFit
483 Total Reps
7
Linnet
Orbe
6:00 AM CrossFit
483 Total Reps
8
Private
7:30 PM CrossFit
477 Total Reps
8
Joanna
Augustyniak
7:30 PM CrossFit
477 Total Reps
9
Kelsey
Questel
6:00 AM CrossFit
465 Total Reps
pu on knee; rest rx
10
Deanna
Seymour
5:00 AM CrossFit
410 Total Reps
11
LeAnn
Austin
8:00 AM CrossFit
404 Total Reps
partner Jeff
12
Florisa
Acosta
8:00 AM CrossFit
401 Total Reps
12
Marcy
Butler
8:00 AM CrossFit
401 Total Reps
12
Michelle
Vaughn
8:00 AM CrossFit
401 Total Reps
13
Emily
Thaxton
8:00 AM CrossFit
394 Total Reps
13
Michelle
Gillespie
8:00 AM CrossFit
394 Total Reps
partner with Emily
14
Hannah
Teece
Drive Thru
367 Total Reps
14
Selena
Richter
Drive Thru
367 Total Reps
15
Melisa
Raney
10:00 AM CrossFit
363 Total Reps
16
Karen
Bickhart
5:00 AM CrossFit
349 Total Reps
17
Victoria
Duncan
5:30 PM CrossFit
329 Total Reps
no rx push ups
18
Becky
Carpenter
Drive Thru
323 Total Reps
18
Julie
Fowler
Drive Thru
323 Total Reps
65# dl
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