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Location
(All)
CrossFit Kent Island
Program
CrossFit
CrossFit Light
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Date
Workout
CF Linchpin 191028 - 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):
34 (17/17)
Workout
CF Linchpin 191028
Warm-up
3 rounds:
Run 200M
5 Knees-to-Elbows
6 Arm-over-arm Plank Rolls (3 each direction)
Then 7 Presses, 7 Banded/Jumping Pull-ups, 7 Presses, 7 Banded/Strict Pull-ups, moving up in difficulty if possible
Pre-WOD mobility:
T-spine rake/roll (3 min)
FROOD (2 min each side)
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1 reps for time:
Strict Pull-up
Shoulder Press
Box Jump, 24/20"
For the Press, use a weight you can lift 7 times in the warmup.
Scale the Strict Pull-up to a Banded Pull-up and use a band that allows you to get at least 7 pull-ups
Post-WOD Recovery
Lat smash (2 min each side)
Shoulder rotator smash/floss (2 min each side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 29, 2019
Male Clients
1
Ken
Nyczaj
6:00 AM CrossFit
9:01
95# all tequila
2
Private
6:30 PM CrossFit
11:48
3
Mike
Harkema
6:00 AM CrossFit
12:19
95lb no tequilas
4
Ryan
Wolf
Open Gym 11am - 1pm
12:47
95 lbs
5
anthony
palmisano
CrossFit: 5:00 AM
13:31
65#
6
Brian
Stolle
CrossFit: 10:00 AM
15:26
95 lbs 3 75 lbs 7
7
Ron
Bunch
6:00 AM CrossFit
13:13
jumping PU 75 lb PP
8
Justin
Callas
4:30 PM CrossFit
14:20
Black Band pull-ups (24# box-95# push press)
9
Bradd
Gott
6:30 PM CrossFit
14:42
Blue PUs / 75lb Press
10
Hazen
Arnold
CrossFit: 10:00 AM
15:00
11
Andy
Smarick
Open Gym 11am - 1pm
15:27
95lbs kip pull up 20'
12
Richard
Bruce
4:30 PM CrossFit
15:50
strict, 95 and 20 inch box
13
Harry
Stein
4:30 PM CrossFit
16:10
2xpurple bands/95#/24"boxjumps
14
Wes
Stinchcomb
CrossFit: 5:00 AM
16:38
15
Ian
Gott
CrossFit: 10:00 AM
17:14
dark blue band
16
Kevin
Baird
CrossFit: 10:00 AM
19:15
95# / big green band / 24inch
17
DANTE
BROWN
CrossFit: 5:00 AM
20:00
push press 65LB, GREEN BAND PULLUPS
Female Clients
1
Alicia
Higginbotham
Open Gym 11am - 1pm
15:30
65#, 24" box jumps
2
Emily
O'Donnell
6:00 AM CrossFit
15:52
mix of purple/red bands, started with purple, added red when need...
3
Alyssa
Stookey
CrossFit: 5:00 AM
8:13
65# C2B instead of strict PUs
4
Elese
Kyle
CrossFit: 10:00 AM
12:48
low ring rows/35lb strict press due to shoulder/box jumps
5
Mia
Klavon
CrossFit: 5:00 AM
13:24
65lbs 1/2strict 1/2kip
6
Jill
Fisher
6:30 PM CrossFit
14:06
35#, banded pu
7
Denee
Wolf
Open Gym 11am - 1pm
14:49
strict pull-ups (10 in a row! then 2 sets until 3 through 1 1 set...
8
Leesa
Fritz
4:30 PM CrossFit
15:49
9
Michelle
Whitten
CrossFit: 5:00 AM
16:36
55#, jump strict
10
Anna
Postles
6:00 AM CrossFit
16:40
11
Brittany
Brooks
CrossFit: 10:00 AM
16:55
green band, 55lbs, box jump
12
Megan
Gott
CrossFit: 10:00 AM
17:05
shoulder press (35lbs), light purple band for pull ups, box jumps
13
Jessie-Lee
Nichols
CrossFit: 10:00 AM
17:35
black band pull ups, 55lbs, step ups
14
Kelley
Wallace
CrossFit: 5:00 AM
18:25
16" box jumps, black band PU's, 55 lb push press
15
Tracy
Giuffreda
CrossFit: 5:00 AM
18:28
@55lbs, purple band
16
Joanne
(Joe) Hill ...
4:30 PM CrossFit
19:26
9x55lbs rest 45lbs, ppl band PU
17
Catherine
Spencer
6:30 PM CrossFit
19:28
blue strap pu; #50; 12 inch box
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