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Location
(All)
CrossFit Kent Island
Program
CrossFit
CrossFit Light
CrossFit Teens
CrossFit UnBoxed
Date
Workout
CrossFit Open WOD 20.1 - 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):
24 (15/9)
Workout
CrossFit Open WOD 20.1
Pre-WOD Mobility
T-spine anchor (barbell) (3 min)
Blue angel (2 min each side)
Metcon
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*
*May step over bar on burpees
Time cap: 15 minutes
Crossfit Games Open 20.1 Masters (55+) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb/ 45lb
10 bar-facing burpees
Time cap: 15 minutes
These weights are incorrect, it is 65/45 lbs
Crossfit Games Open 20.1 Masters Scaled (55+) (Time)
10 rounds for time of:
8 ground-to-overheads, 45lb /35 lb
10 bar-facing burpees*
*May step over bar on burpees
Time cap: 15 minutes
Weight is 45/35 lbs
Post-WOD Recovery
T-spine rake/roll (3 min)
Banded bully (2 min each side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 11, 2019
Male Clients
1
Private
5:30 PM CrossFit
15:00
1
anthony
palmisano
CrossFit: 5:00 AM
15:00
116 reps
1
Bradd
Gott
CrossFit: 5:00 AM
15:00
104 Reps
1
Harry
Stein
4:30 PM CrossFit
15:00
121
1
Hazen
Arnold
10:00 AM CrossFit
15:00
141
1
Jason
Shand
CrossFit: 5:00 AM
15:00
152
1
Joshua
McClelland
5:30 PM CrossFit
15:00
5 rounds (90 reps)
1
Justin
Callas
10:00 AM CrossFit
15:00
106 reps
1
Ken
Nyczaj
CrossFit: 5:00 AM
15:00
172
1
Mason
Coursey
CrossFit: 5:00 AM
15:00
174
1
matthew
smith
10:00 AM CrossFit
15:00
117
1
Mike
Harkema
6:00 AM CrossFit
15:00
146 reps, wow that suckedddddddddddd
1
Mitch
Diem
CrossFit: 5:00 AM
15:00
126 reps
1
Ray
Kyle
5:30 PM CrossFit
15:00
60 plus baby meltdown
1
Ryan
Wolf
5:30 PM CrossFit
15:00
168 reps
Female Clients
1
Alyssa
Stookey
4:30 PM CrossFit
12:34
12:49 take one Friday 12:34 take two on Monday
2
Denee
Wolf
5:30 PM CrossFit
13:38
Unbroken snatches, plan was to stay around or just under 1:30 a r...
3
Alicia
Higginbotham
10:00 AM CrossFit
15:00
9+3. 165 Reps. Snatches are nothing. It's all about the burpees. ...
3
Emily
O'Donnell
6:00 AM CrossFit
15:00
128
3
Irish
Sirmons
5:30 PM CrossFit
15:00
122
3
Jessica
Davis
4:30 PM CrossFit
15:00
127 reps (7rnds + 1)
3
Julie
Mychalus
10:00 AM CrossFit
15:00
121 reps
3
Lauren
Taylor
10:00 AM CrossFit
15:00
160
3
Madeline
Stein
4:30 PM CrossFit
15:00
116
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