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Components
Metcon
Settings
Location
(All)
CrossFit Kent Island
Program
CrossFit
CrossFit Light
CrossFit Teens
CrossFit UnBoxed
Date
Workout
CF Linchpin 191122 - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
26 (10/16)
Workout
CF Linchpin 191122
Warm-up
3 minutes of Double-under practice
3 rounds:
10 Jumping Squats
5 Plyo Push-ups
Pre-WOD mobility:
FROOD (2 min each side)
Blue angel (2 min each side)
Metcon
Metcon (5 Rounds for time)
5 rounds, each round for time, of:
60 Double Unders
15 Hand Release Push-ups
Handstand Walk 10 m
Rest 2 mins between each round.
Post-WOD Recovery
Triceps stretch (2 min each side)
Pec stretch (2 min each side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, November 21, 2019
Male Clients
1
Mike
Harkema
6:00 AM CrossFit
12:48
handstand walks sucked, finally started to get longer sets after ...
2
Mason
Coursey
CrossFit: 5:00 AM
9:18
S/U. hand release PU. box walk arounds
3
Richard
Bruce
4:30 PM CrossFit
10:45
SU, Wall walks with 20 taps
4
Justin
Callas
4:30 PM CrossFit
11:04
5
Brian
Stolle
CrossFit: 10:00 AM
11:10
6
Ian
Gott
CrossFit: 10:00 AM
12:21
2 wall walks single jump ropes scaled to 10 push ups
7
Ron
Bunch
6:00 AM CrossFit
12:35
Single unders all, HS wall walks for 4 rounds box wallk arounds 1...
8
Mitch
Diem
CrossFit: 5:00 AM
13:37
S/U, V-ups, 45 DB lunges
9
Brian
Postles
6:00 AM CrossFit
15:50
handstand walks sucked, finally started to get longer sets after ...
10
ALAN
MORAN
4:30 PM CrossFit
21:30
DU rx, 20 hand stand taps
Female Clients
1
Alicia
Higginbotham
CrossFit: 10:00 AM
11:02
2
Stephanie
Cina
4:30 PM CrossFit
10:50
20 wall taps
3
Lori
Lytle
CrossFit: 10:00 AM
11:22
Singles, plank hand release
4
Leesa
Fritz
4:30 PM CrossFit
11:28
5
Megan
Gott
CrossFit: 10:00 AM
11:59
Wall walks/single jumps
6
Elese
Kyle
CrossFit: 10:00 AM
12:00
singles and double unders mixed, piked box walks 2 first round 2,...
7
Jessie-Lee
Nichols
CrossFit: 10:00 AM
12:15
Single unders, hrpu on knees, one time around a box
8
Jessica
Plummer
CrossFit: 10:00 AM
13:00
13
9
Jessica
Davis
4:30 PM CrossFit
13:17
handstand hand pick ups
10
Gini
Laszewski
4:30 PM CrossFit
14:27
11
Irish
Sirmons
4:30 PM CrossFit
14:45
12
Emily
O'Donnell
6:00 AM CrossFit
14:52
13
Tracy
Giuffreda
CrossFit: 5:00 AM
17:18
box walks
14
Josie
Skeans
4:30 PM CrossFit
17:25
15
Amanda
Trull
CrossFit: 5:00 AM
24:48
Completely scaled!!
16
Anna
Postles
6:00 AM CrossFit
1:14:32
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