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Components
Back Squat
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Location
(All)
CrossFit Kent Island
Program
CrossFit
CrossFit Light
CrossFit Teens
CrossFit UnBoxed
Date
Workout
CF Linchpin 10142019 - 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
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (9/14)
Workout
CF Linchpin 10142019
Warm-up
3 rounds:
Run 200M
20 Jumping Lunges
10 V-ups
Pre-WOD Mobility:
Suprapatellar smash/floss (2 min each side)
Oly wall squat (3 min)
Weightlifting
Back Squat (1-1-1-1-1-1-1)
Back Squat
Post-WOD Recovery
Quad smash (2 min each side)
Glute smash (2 min each side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 14, 2019
Male Clients
1
Mike
Harkema
6:00 AM CrossFit
1 x 1 @ 350 lbs
Finished with 35@135 lbs
2
Ken
Nyczaj
CrossFit: 5:00 AM
1 x 1 @ 335 lbs
3
Hazen
Arnold
4:30 PM CrossFit
1 x 1 @ 295 lbs
4
Mason
Coursey
CrossFit: 5:00 AM
1 x 1 @ 275 lbs
failed 285#
5
Tod
Grantham
5:30 PM CrossFit
1 x 1 @ 270 lbs
185x2, 215x1, 235x1, 255x1.5, 265x1, 270x1
6
Patrick
Burke
4:30 PM CrossFit
3 x 1 @ 245 lbs
6
Ray
Kyle
10:00 AM CrossFit
1 x 1 @ 245 lbs
7
Bradd
Gott
CrossFit: 5:00 AM
1 x 1 @ 235 lbs
8
Ron
Bunch
6:00 AM CrossFit
1 x 1 @ 185 lbs
1@135, 2@155, 2@165, 1@175, 1@185
Female Clients
1
Irish
Sirmons
10:00 AM CrossFit
1 x 1 @ 235 lbs
155-175-195-205-225-235
2
Alicia
Higginbotham
CrossFit: 5:00 AM
1 x 1 @ 225 lbs
10# Pr
3
Jessica
Davis
4:30 PM CrossFit
1 x 1 @ 195 lbs
125-145-165-185-195-195
4
Liz
Gilbert
4:30 PM CrossFit
1 x 1 @ 180 lbs
5
Maureen
McDonough
Open Gym 11am - 1pm
1 x 1 @ 160 lbs
105,115,125,135,145,155,160
6
Julie
Mychalus
10:00 AM CrossFit
1 x 1 @ 155 lbs
broken toe. failed 175#
7
Brittany
Brooks
10:00 AM CrossFit
1 x 1 @ 150 lbs
8
Trish
Eyerly
CrossFit: 5:00 AM
1 x 1 @ 145 lbs
9
Jill
Fisher
10:00 AM CrossFit
1 x 1 @ 140 lbs
10
Catherine
Spencer
6:30 PM CrossFit
1 x 1 @ 135 lbs
11
Elese
Kyle
10:00 AM CrossFit
1 x 1 @ 130 lbs
12
Lori
Lytle
10:00 AM CrossFit
1 x 1 @ 115 lbs
13
Erin
Stolle
6:30 PM CrossFit
1 x 1 @ 100 lbs
14
Gini
Laszewski
4:30 PM CrossFit
3 x 2 @ 75 lbs
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