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Location
(All)
CrossFit Kent Island
Program
CrossFit
CrossFit Light
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Date
Workout
Zero Dark Thirty - CrossFit Kent Island
Class
(All)
CrossFit: 5:00 AM
6:00 AM CrossFit
CrossFit: 9:00 AM
10:00 AM CrossFit
Open Gym 11am - 1pm
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):
9 (5/4)
Workout
Zero Dark Thirty
Metcon (Time)
Zero Dark Thirty
In Teams of 3:
3 Rounds: 30 TTB, 30 Burpees, 30 Power Snatches (95/65)
… Directly into: 150/100 Calorie Assault Bike
2 Rounds: 30 TTB, 30 Burpees, 30 Power Snatches (115/80)
… Directly into: 150/100 Calorie Assault Bike
1 Round: 30 TTB, 30 Burpees, 30 Power Snatches (135/95)
All burpees are barbell-facing.
As seen per round, the weight on the power snatch increases.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 02, 2019
Male Clients
1
Ken
Nyczaj
CrossFit: 9:00 AM
47:50
faster than mike
2
Mike
Harkema
CrossFit: 9:00 AM
47:51
with ken and ryan wolf
2
Ryan
Wolf
CrossFit: 9:00 AM
47:51
3
Bruce
Fritz
CrossFit: 9:00 AM
54:21
3
Harry
Stein
CrossFit: 9:00 AM
54:21
team of 4/ 10 reps per round 75/85/95
Female Clients
1
Alicia
Higginbotham
CrossFit: 9:00 AM
33:54
All by myself. 10 reps of everything. 35 cal bike between rounds
2
Denee
Wolf
CrossFit: 9:00 AM
50:18
Teamed up with Cait and Sydney drop-ins. RX everything except Cai...
3
Jessica
Davis
CrossFit: 9:00 AM
54:21
3
Leesa
Fritz
CrossFit: 9:00 AM
54:21
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