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Location
(All)
CrossFit Kent Island
Program
CrossFit
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Date
Workout
CF Linchpin 09102019 - CrossFit Kent Island
Class
(All)
CrossFit: 5:00 AM
6:00 AM CrossFit
CrossFit: 10:00 AM
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):
30 (18/12)
Workout
CF Linchpin 09102019
Warm-up
2 rounds:
Run 200M
10 PVC Passthroughs
10 PVC Overhead Squats
10 PVC Good Mornings
10 Push-ups
10 Broad Jumps
Pre-WOD Mobility:
Suprapatellar smash/floss (2 min each side)
Low back smash (2 min each side)
Metcon
Metcon (Time)
Complete the following with a partner, for time:
180 Wall Balls, 20/14 lbs
120/90 Bike Calories
60 Deadlifts, 65% 1RM
Post-WOD Recovery
MBOD (2 min each side)
Adductor /groin stretch (4 min hold)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 10, 2019
Male Clients
1
Bradd
Gott
CrossFit: 5:00 AM
16:06
205 # DL w/Mitch
1
Mitch
Diem
CrossFit: 5:00 AM
16:06
205 lb D/L w/Brad
2
Ken
Nyczaj
CrossFit: 5:00 AM
17:01
30# wall ball
2
Mason
Coursey
CrossFit: 5:00 AM
17:01
225# DL
3
Richard
Bruce
4:30 PM CrossFit
19:10
4
Jason
Shand
6:00 AM CrossFit
19:12
with mike @255
4
Mike
Harkema
6:00 AM CrossFit
19:12
with jason
5
Ryan
Sirmons
4:30 PM CrossFit
19:25
205# w/ Irish :)
6
Harry
Stein
4:30 PM CrossFit
20:24
305
6
Justin
Callas
4:30 PM CrossFit
20:24
Dead lifts 240 (partner Harry)
7
Hazen
Arnold
Open Gym 11am - 1pm
20:40
225# with Baird the Brutal
7
Kevin
Baird
Open Gym 11am - 1pm
20:40
8
Ryan
Wolf
CrossFit: 10:00 AM
23:55
9
Ron
Bunch
6:00 AM CrossFit
23:56
10 sets WB, 10 Sec Cycle 120, 185 @ 3 sets of 10
9
Sean
Donovan
6:00 AM CrossFit
23:56
Deadlift 10x3 @ 185
10
Private
6:30 PM CrossFit
24:52
11
George
Dehney
CrossFit: 10:00 AM
23:55
12
Brian
Stolle
6:30 PM CrossFit
25:00
Female Clients
1
Alyssa
Stookey
4:30 PM CrossFit
13:51
165# (felt like 265) with Alicia
2
Liz
Gilbert
CrossFit: 5:00 AM
18:30
2
Tracy
Giuffreda
CrossFit: 5:00 AM
18:30
3
Irish
Sirmons
4:30 PM CrossFit
19:25
195lbs, w/ Ryan S. :)
4
Brittany
Brooks
CrossFit: 10:00 AM
22:08
105lb DL
4
Elese
Kyle
CrossFit: 10:00 AM
22:08
W/BRIT 14lbs WB/105lbs DL
5
Josie
Skeans
5:30 PM CrossFit
12:56
45# Deadlift 4# Walll Ball focusing on squat form
6
Alicia
Higginbotham
4:30 PM CrossFit
13:51
125# (145# would be rx) Still recovering from race. My booty hurt...
7
CAITLIN
WOLF
Open Gym 11am - 1pm
16:11
solo work out - 115#
8
Erin
Stolle
6:30 PM CrossFit
25:35
85 deadlift 14 wall ball 7 of them and 6 wall balls for 2
9
Catherine
Spencer
6:30 PM CrossFit
31:03
10# wb; 105# dl with Jill
9
Jill
Fisher
6:30 PM CrossFit
31:03
85#, 10# wb
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