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Components
Metcon
DB Floor Press
Settings
Location
(All)
CFR Wilmington
Program
Date
Workout
CrossFit WOD Wednesday October 4th, 2017 - CFR Wilmington
Class
(All)
5:00 AM CF ILM
6:00 AM CF ILM
7:00 AM CF ILM
8:15 AM CF ILM
9:30 AM CF ILM
12:00 PM CF ILM
4:00 PM CF ILM
5:30 PM CF ILM
7:00 PM CF ILM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
68 (38/30)
Workout
CrossFit WOD Wednesday October 4th, 2017
CFR Leland #easyday #cfrstrong #effortisachoice
Warm-up
10 min Continous effort
3:00 Row (easy pace)
+
2 Rounds:
10 Single Unders
10 Single Unders- Right Leg
10 Single Unders- Left Leg
A: Metcon (Time)
A. 3 rounds for time
In teams of 2
Rx+
1000m Row
100 Double Unders
Rx
60/50 Cal Assault Bike
100 Double Unders
L1
800m Assault Runner
100 Single Unders
* With a partner you will alternate on the row machine/bike/run. The partner who is off the rower/bike/ run must complete 100 jump rope and then they may rest until it is their turn to row
* EACH person completes 3 rounds of each movement.
* Goal is to not go slower than your first round
* Score is total time from the TWO person team
B: DB Floor Press
B. Dumbbell Floor Press
Rx
Max reps (50/35#)
* 10 strict pull ups after each set
L1
Max reps (35/20#)
* 15 False grip ring rows after each set
* score is lowest reps achieved out of the 3 sets
rest 2-3 min after each completed set for 3 total sets
Video tips on the DB Floor Press:
https://www.youtube.com/watch?v=uUGDRwge4F8
Post Workout Cool down & Mobility 20 min
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 04, 2017
Male Clients
1
Robert
Hawthorne
4:00 PM CF ILM
22:19
Stan carried me
1
Stan
Hollingsworth
12:00 PM CF ILM
22:19
2
Adam
Keen
5:00 AM CF ILM
22:42
2
Jae
Brothers
5:00 AM CF ILM
22:42
3
Luke
Harris
12:00 PM CF ILM
23:52
100 Single Unders
4
Greg
Johnson
6:00 AM CF ILM
24:32
5
Danny
Hutchinson
12:00 PM CF ILM
25:05
5
Michael
Suter
12:00 PM CF ILM
25:05
nice work Danny!!
6
Doug
Esleeck
8:15 AM CF ILM
25:14
6
Zachary
Kopp
8:15 AM CF ILM
25:14
7
Michael
Walter
8:15 AM CF ILM
25:48
7
Todd
Schoen
8:15 AM CF ILM
25:48
8
Kevin
Fischer
5:30 PM CF ILM
25:50
9
Bobby
Hildreth
8:15 AM CF ILM
25:57
10
Josh Case
l
4:00 PM CF ILM
26:15
With Rob
10
Robert
Fain
4:00 PM CF ILM
26:15
11
Ilario
Pantano
5:30 PM CF ILM
27:38
My man TJ!
11
TJ
John
5:30 PM CF ILM
27:38
12
Douglas
Evans
5:30 PM CF ILM
28:13
13
Alex
Sweet
9:30 AM CF ILM
29:55
14
John
Lester
5:30 PM CF ILM
30:48
15
Jason
Coleman
5:30 PM CF ILM
31:43
16
Bill
Christopher
12:00 PM CF ILM
23:55
17
Brian
Lambert
7:00 PM CF ILM
24:00
18
Ryan
Ragon
6:00 AM CF ILM
24:32
19
Gabe
Salinas
8:15 AM CF ILM
25:57
20
Ryan
Jones
7:00 AM CF ILM
26:34
20
Tony
Pigford
7:00 AM CF ILM
26:34
21
Billy
Boyer
12:00 PM CF ILM
27:16
21
Bryan
Lycett
12:00 PM CF ILM
27:16
22
Barrett
Earney
12:00 PM CF ILM
28:25
22
Private
12:00 PM CF ILM
28:25
23
Ben
Deaver
7:00 AM CF ILM
31:54
23
Patrick
Ragon
7:00 AM CF ILM
31:54
24
Dave
Hiltbrand
9:30 AM CF ILM
32:42
25
Dave
Werling
6:00 AM CF ILM
33:17
25
Fred
Butler
6:00 AM CF ILM
33:17
26
Ron
"No GOOD" ...
7:00 AM CF ILM
33:26
Female Clients
1
Olivia
Pruszko
4:00 PM CF ILM
25:04
1
Sydney
Lessard
4:00 PM CF ILM
25:04
2
Katie
Strickland
6:00 AM CF ILM
26:21
2
Rachel
Getgen
6:00 AM CF ILM
26:21
3
Allison
Evans
5:30 PM CF ILM
28:13
4
Lindsay
Logan
12:00 PM CF ILM
28:29
5
Jill
Pantano
8:15 AM CF ILM
28:48
5
Liz
Williamson
8:15 AM CF ILM
28:48
6
Leilani
Balaban
5:30 PM CF ILM
30:00
With Sara
6
Sarah
Taylor
5:30 PM CF ILM
30:00
W/ leilani
7
Lourdes
Perez-Montes
12:00 PM CF ILM
30:15
8
Kelly
Fussell
7:00 PM CF ILM
34:41
9
Lauren
Stovall
8:15 AM CF ILM
32:52
solo
10
Tobi
Ragon
7:00 PM CF ILM
34:41
AB ugh
11
Private
8:15 AM CF ILM
19:19
12
Caitlyn
McLeod
7:00 AM CF ILM
24:38
12
Patricia
Estevez
7:00 AM CF ILM
24:38
13
Erin
Walter
8:15 AM CF ILM
27:26
solo
14
Jade
Sewell
7:00 AM CF ILM
27:40
14
Lisa
Hanna
7:00 AM CF ILM
27:40
15
Cathy
Bagley
12:00 PM CF ILM
28:29
1000m/100 su-lindsay partner
16
Rebecca
Stimmel
9:30 AM CF ILM
29:50
bike and SU
17
Brielle
McGrath
9:30 AM CF ILM
29:55
L1
18
Katharine
Elks
6:00 AM CF ILM
30:05
18
Taylor
Faulkner
6:00 AM CF ILM
30:05
19
Kellie
Lewis
6:00 AM CF ILM
31:24
19
MaryBeth
Padgett
6:00 AM CF ILM
31:24
20
Abby
Pena
9:30 AM CF ILM
32:42
21
Kaitlyn
Morgan
5:00 AM CF ILM
33:56
21
Robin
Graham
5:00 AM CF ILM
33:56
runner single/double mix
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