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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
Illmatic - Crossfit North Cloud
Class
(All)
CrossFit: 5:15 AM
CrossFit: 6:15 AM
CrossFit: 8:15 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):
32 (11/21)
Workout
Illmatic
Warm-up
3:00 Cardio (Your Choice)
then...
2 Sets:
10 KB Swings
10 Bent-Over Rows (5/arm)
10 PVC Passthroughs
Metcon
Metcon (2 Rounds for reps)
With a partner, complete the following:
AMRAP 12:
9 Hang Clean (155/105)
12 DB Bench Press (50s/35s)
15/12 Calorie Row
-Rest 3:00-
AMRAP 12:
12/9 Calorie Row
9 Man-Makers (50s/35s)
Accessory Work
Metcon (No Measure)
3 Rounds:
10 Single Leg RDL
15 Incline Bench DB Chest Fly @ light weight – maintain control and quality
12 (each side) Standing Alternating DB Curl @ moderate weight – maintain quality
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 15, 2022
Male Clients
1
Brad
Robert
CrossFit: 6:15 AM
354 Total Reps
W/chuck
1
Chuck
Lambertz
CrossFit: 6:15 AM
354 Total Reps
2
Keagan
Boyd
CrossFit: 5:15 AM
328 Total Reps
2
Luke
Lister
CrossFit: 5:15 AM
328 Total Reps
3
PJ
Kearn
CrossFit: 6:15 PM
302 Total Reps
Finally got Jenny B to be my partner
4
Jerry
Sipe
CrossFit: 6:15 AM
279 Total Reps
W/Bob...who did 17 cals in 24 secs on the last set of the first r...
4
Robert
Aldridge
CrossFit: 6:15 AM
279 Total Reps
5
Allan
Jackson
CrossFit: 5:15 AM
239 Total Reps
with justin
5
Justin
Ferrell
CrossFit: 5:15 AM
239 Total Reps
w/Allan
6
Joshua
Meyer
CrossFit: 6:15 AM
291 Total Reps
w/ Jimmy
7
James
Coash
CrossFit: 6:15 AM
207 Total Reps
Female Clients
1
Kayla
Garst
CrossFit: 8:15 AM
316 Total Reps
2
Amber
Lambertz
CrossFit: 5:15 AM
312 Total Reps
way to go Halley!!!
3
Candace
Lister
CrossFit: 5:15 AM
232 Total Reps
3
Mallory
Robert
CrossFit: 5:15 AM
232 Total Reps
4
Halley
Calovich
CrossFit: 5:15 AM
336 Total Reps
bench press - 15 man- makers 10
5
Erin
Segebart
CrossFit: 6:15 PM
320 Total Reps
5
Private
CrossFit: 6:15 PM
320 Total Reps
6
Jill
Krier
CrossFit: 5:15 AM
317 Total Reps
w/ kacey, #75 hang, #25 bench, #10 man makers
6
Kacey
Roe
CrossFit: 5:15 AM
317 Total Reps
w/ jill
7
Gina
Metzler
CrossFit: 8:15 AM
316 Total Reps
65 lb. bar, 15 lb dumbbells
7
Pat
LeDuc
CrossFit: 8:15 AM
316 Total Reps
shadowed Gina
8
Jenny
Bauer
CrossFit: 6:15 PM
302 Total Reps
w/ PJ; 105#; 25# db
9
Jolene
Pfeil
CrossFit: 5:15 PM
264 Total Reps
85#, 25# bp, 20#mm w/ Megan & shadow Jenny/Jeff
9
Shaelin
Giersch
CrossFit: 6:15 AM
264 Total Reps
10
Cynthia
Atwell
CrossFit: 6:15 AM
253 Total Reps
10
Renata
Knox
CrossFit: 6:15 AM
253 Total Reps
11
Alisha
Sipe
CrossFit: 5:15 AM
241 Total Reps
W/Sharon & Anna. #85 hang. #30s bench. #20 mmakers
11
Anna
Jackson
CrossFit: 5:15 AM
241 Total Reps
W/Sharon & Alisha
11
Sharon
Klima
CrossFit: 5:15 AM
241 Total Reps
W/Anna & Alisha
12
Monteene
Carter
Remote Athlete
197 Total Reps
Solo, #20 DB bench & man makers, run instead of row
13
Megan
Katt
CrossFit: 5:15 PM
182 Total Reps
85# hc, 35# db, with jolene left early, didn't do second AMRAP
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