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Components
Rankel
Metcon
Metcon
Settings
Location
(All)
Turn2CrossFit
Program
CrossFit
Endurance Club
Teens/Juniors CrossFit
Date
Workout
Friday - Turn2CrossFit
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
10:00 AM CrossFit
12:00 PM CrossFit
3:00 PM CrossFit
4:15 PM CrossFit
5:30 PM CrossFit
Open Sign in Class (This is NOT an attended class)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
24 (8/16)
Workout
Friday
2:00 min bike, row, ski, or 400m run
10m inch worm
PVC pass throughs
*INTO*
9-7-5 of
Pushups
Russian KB swings 35/26
Empty barbell DL or HPC
Rankel (AMRAP - Rounds and Reps)
AMRAP in 20 minutes
6 Deadlifts (225/155 lb)
7 Burpee Pull-Ups
10 Kettlebell Swings (2/1.5 pood)
200 meter Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel
click here
Metcon (AMRAP - Rounds and Reps)
Team of 2! "I Go, You Go"
30 Minute AMRAP:
9 Cal Bike
7 HSPU
5 Hang Power Cleans 115/85
*Athlete will complete a full round before next athlete can start on the bike.
Rx+=155/105
Accessory Work
Metcon (AMRAP - Reps)
EMOMx10
30% of max muscle ups
Add one from last week if possible, or add 5 minutes.
OR
1-3 transitions
(Add one from last week)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 29, 2022
Male Clients
1
Darrin "D"
Kent
12:00 PM CrossFit
5 + 23
1
Dylan
Brown
Open Sign in Class (This ...
5 + 23
2
Chris “Fly
Eagles Fly ...
12:00 PM CrossFit
5 + 0
2
Coach
Charles
10:00 AM CrossFit
5 + 0
3
Mike
Coluci
5:00 AM CrossFit
5 + 15
4
Jonah
Cashion
10:00 AM CrossFit
5 + 13
185# Deadlift, 53# kettlebell swings
5
Zach
Bethel
3:00 PM CrossFit
4 + 13
185lb DL, 53lb KB
6
Lynn
Cashion
10:00 AM CrossFit
4 + 6
185# deadlifts, 35# KB swings
Female Clients
1
Gabby
Vizcaino
12:00 PM CrossFit
5 + 16
2
Coach
Annie
8:30 AM CrossFit
5 + 10
🦥 me on the burpee pull ups
3
Kimberly
Torres
6:00 AM CrossFit
5 + 7
4
Sheri
Koch
8:30 AM CrossFit
4 + 15
5
Hayley
Knudtsen
10:00 AM CrossFit
3 + 23
6
Lexi
Hart
8:30 AM CrossFit
6 + 0
Lifted 105 lb for the deadlift! Woohoo 🎉 ; box pull ups, can’t r...
6
Skylar
Cashion
10:00 AM CrossFit
6 + 0
75lb deadlift; 20lb KB
7
Kelly
Hungerford
3:00 PM CrossFit
5 + 8
115 dl, 26 kb, jumping pu 10 more lbs dl than last time
8
Allie
Petrovski
12:00 PM CrossFit
5 + 6
105 35
9
Coach
Camille
Open Sign in Class (This ...
5 + 1
#35 kb. 500m bike
10
Britt
Hale
5:00 AM CrossFit
5 + 0
110#DL 35# KB
11
Jessica
Williams
8:30 AM CrossFit
4 + 23
11
Madisyn
Negro
12:00 PM CrossFit
4 + 23
105 lbs 35lbs
11
Sue “ Q”
Cashion
10:00 AM CrossFit
4 + 23
Plus I finished my 5th run after the time. #teamtortoise🐢 Deadli...
12
Angelina
Zuniga
12:00 PM CrossFit
4 + 8
95# dl 35# Kb
13
Jaclyn
Murray
8:30 AM CrossFit
4 + 0
115# deadlift, jumping pull ups, 26# kb
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