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Metcon
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Location
(All)
CrossFit Kent Island
Program
CrossFit
CrossFit Light
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Date
Workout
CF Linchpin 10042019 - CrossFit Kent Island
Class
(All)
CrossFit: 5:00 AM
6:00 AM CrossFit
10:00 AM CrossFit
Open Gym 11am - 1pm
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
25 (11/14)
Workout
CF Linchpin 10042019
Warm-up
2 rounds:
25M high knees
10 lateral lunges (5 per side)
25M butt kicks
10 squats
10 hip & back extensions
10 broad jumps
Pre-WOD Mobility:
FROOD (2 min each side)
Oly wall squat (3 min)
Metcon
Metcon (2 Rounds for time)
2 rounds, each round for time, of:
Run, 800 m
100M Dumbbell Farmers Carry, 50/35 lbs
10 Back Squats, 65% 1RM
Rest 5 mins between each round
Post-WOD Recovery
Suprapatellar smash/floss (2 min each side)
Calf smash (2 min each side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 04, 2019
Male Clients
1
Mason
Coursey
CrossFit: 5:00 AM
9:33
165#
2
Private
4:30 PM CrossFit
9:39
3
Hazen
Arnold
10:00 AM CrossFit
9:46
4
Ken
Nyczaj
CrossFit: 5:00 AM
10:03
205 70# KB
5
Bradd
Gott
CrossFit: 5:00 AM
10:33
120lbs
6
Sean
Donovan
6:00 AM CrossFit
11:01
145# Squat
7
Justin
Clites
10:00 AM CrossFit
11:22
135# squat
8
Mike
Harkema
6:00 AM CrossFit
11:29
225lbs
9
Richard
Bruce
Open Gym 11am - 1pm
13:43
10
David
Minich
4:30 PM CrossFit
9:01
Rd 1 RX; Rd 2 dropped squat weight - tweaked quad
11
anthony
palmisano
CrossFit: 5:00 AM
12:02
115#
Female Clients
1
Lauren
Taylor
10:00 AM CrossFit
10:08
105# unbroken - ran to curb
2
Julie
Mychalus
10:00 AM CrossFit
12:02
@115 unbroken; ran to curb
3
Emily
O'Donnell
6:00 AM CrossFit
12:06
4
Elese
Kyle
10:00 AM CrossFit
12:13
75lb back squat/35lb KBs/Run to stop sign
5
Brittany
Brooks
10:00 AM CrossFit
13:07
75lb off most recent 1RM
6
Anna
Postles
6:00 AM CrossFit
13:45
65 lb squat
7
Jessie-Lee
Nichols
10:00 AM CrossFit
14:22
125lb squat, 2 laps around the building
8
Mary
Rice
CrossFit: 5:00 AM
14:51
9
Tash
Clites
10:00 AM CrossFit
16:32
135# squat
10
Gini
Laszewski
4:30 PM CrossFit
8:08
400 meter run 15kb 45 # squat
11
Lynn
Mason
10:00 AM CrossFit
12:25
75 lb bar
12
Michelle
Whitten
CrossFit: 5:00 AM
13:02
95#
13
Tracy
Giuffreda
CrossFit: 5:00 AM
13:11
@115
14
Lori
Lytle
10:00 AM CrossFit
16:32
18kb #1 65lb bs /#2 75lb bs
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