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Components
CF Linchpin Test 5
Settings
Location
(All)
CrossFit Kent Island
Program
CrossFit
CrossFit Light
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CrossFit UnBoxed
Date
Workout
CF Linchpin Test 5 - CrossFit Kent Island
Class
(All)
CrossFit: 5:00 AM
6:00 AM CrossFit
10:00 AM CrossFit
Open Gym 11am - 1pm
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):
28 (13/15)
Workout
CF Linchpin Test 5
Warm-up
Run 400M
2 rounds:
25M High Knees
10 Cossack Squats
25M Butt Kicks
10 Wall-facing Squats
10 Hip Extensions
10 Broad jumps
Pre-WOD mobility:
Suprapatellar smash/floss (2 min each side)
Couch stretch (2 min each side)
Metcon
CF Linchpin Test 5 (Time)
For time:
20 Back Squats, 225/155 lbs
2 mile Run
20 Back Squats, 225/155 lbs
Post-WOD Recovery
Saddle stretch (3 min hold)
Seated hamstring stretch (3 min hold)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 20, 2019
Male Clients
1
Mike
Harkema
6:00 AM CrossFit
21:10
#brian beat me first day back, in a run, like always...... :)
2
Hazen
Arnold
10:00 AM CrossFit
21:42
3
Jason
Shand
CrossFit: 5:00 AM
24:51
20 lb vest for run
4
Ron
Bunch
6:00 AM CrossFit
19:50
20@ 115 lb., 20@ 135 lb.
5
Brian
Postles
6:00 AM CrossFit
20:42
6
Mitch
Diem
CrossFit: 5:00 AM
22:41
185 squat
7
ALAN
MORAN
5:30 PM CrossFit
24:15
#165
8
Richard
Bruce
5:30 PM CrossFit
24:20
165
9
Bruce
Fritz
5:30 PM CrossFit
24:57
165#
10
Patrick
Burke
5:30 PM CrossFit
26:45
165 squat
11
James
Elliott
CrossFit: 5:00 AM
26:50
115 :(
12
Private
CrossFit: 5:00 AM
27:17
13
Kevin
Baird
Open Gym 11am - 1pm
33:55
155#
Female Clients
1
Alicia
Higginbotham
10:00 AM CrossFit
24:26
Felt like I've been sick and haven't worked out in almost a week.
2
Irish
Sirmons
5:30 PM CrossFit
26:42
3
Maureen
McDonough
5:30 PM CrossFit
21:20
#105
4
CAITLIN
WOLF
10:00 AM CrossFit
22:06
85#
5
Allison
Barba
6:00 AM CrossFit
22:53
65#
6
Liz
Gilbert
CrossFit: 5:00 AM
24:24
115
7
Julie
Mychalus
10:00 AM CrossFit
24:25
95#, unbroken on run!
8
Tracy
Giuffreda
CrossFit: 5:00 AM
24:38
@100lbs
9
Elese
Kyle
10:00 AM CrossFit
24:56
75lbs
10
Anna
Postles
6:00 AM CrossFit
26:02
65 lb
11
Leesa
Fritz
5:30 PM CrossFit
26:08
95#
11
Michelle
Whitten
5:30 PM CrossFit
26:08
95#
12
Mary
Rice
CrossFit: 5:00 AM
26:10
85lbs, 4k row, broken foot fun!
13
Cathie
Weishaar
6:00 AM CrossFit
26:42
115. 8 weeks pp. first long run.
14
Brittany
Brooks
10:00 AM CrossFit
29:19
95lbs, ran 1st mile, walked a bit 2nd mile (knee hurt)
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