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Components
Overhead Squat
Metcon
Settings
Location
(All)
CrossFit Kent Island
Program
CrossFit
CrossFit Light
CrossFit Teens
CrossFit UnBoxed
Date
Workout
2010 Northwest Regional Event 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
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
25 (9/16)
Workout
2010 Northwest Regional Event 1
Warm-up
2 rounds:
50 Single-unders
10 Wall-facing Squats
10 GHD Sit-ups
5 Overhead Squats (3 secs pause at the bottom
Pre-WOD Mobility:
T-spine anchor (3 min)
Suprapatellar smash/floss (2 min each side)
Weightlifting
Overhead Squat (5-5-5-5-5)
Overhead Squat
Metcon
Metcon (Time)
3 rounds for time of:
10 Overhead Squats, 135/95 lbs
50 Double Unders
Post-WOD Recovery
Saddle stretch (3 min hold)
Banded OH distraction (2 min each side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 25, 2019
Male Clients
1
Mike
Harkema
6:00 AM CrossFit
1 x 5 @ 145 lbs
2
Hazen
Arnold
4:30 PM CrossFit
1 x 5 @ 115 lbs
3
Ron
Bunch
6:00 AM CrossFit
5 x 5 @ 95 lbs
2 @ 65 lb, 1 @ 85 Lb, 2 @ 95 lb
3
Brian
Stolle
6:30 PM CrossFit
3 x 10 @ 95 lbs
3
Justin
Clites
6:30 PM CrossFit
1 x 5 @ 95 lbs
4
Bradd
Gott
CrossFit: 5:00 AM
1 x 5 @ 85 lbs
5
Private
CrossFit: 5:00 AM
1 x 5 @ 35 lbs
5
Preston
Gott
10:00 AM CrossFit
1 x 5 @ 35 lbs
6
Ian
Gott
10:00 AM CrossFit
1 x 5 @ 25 lbs
Female Clients
1
Irish
Sirmons
10:00 AM CrossFit
1 x 5 @ 125 lbs
65-75-85-95-105-workout-105-115-125 (not to depth) - 125... I don...
2
Cathie
Weishaar
6:00 AM CrossFit
1 x 5 @ 115 lbs
3
Liz
Gilbert
CrossFit: 5:00 AM
1 x 5 @ 110 lbs
4
Brittany
Brooks
10:00 AM CrossFit
1 x 5 @ 105 lbs
very ugly
4
Denee
Wolf
5:30 PM CrossFit
1 x 5 @ 105 lbs
5
Alyssa
Stookey
CrossFit: 5:00 AM
1 x 5 @ 95 lbs
Stopped at workout wt
5
Tash
Clites
6:30 PM CrossFit
1 x 5 @ 95 lbs
6
Lauren
Taylor
10:00 AM CrossFit
1 x 5 @ 85 lbs
7
Clelia
Stevens
10:00 AM CrossFit
1 x 5 @ 80 lbs
8
Jessie-Lee
Nichols
4:30 PM CrossFit
1 x 5 @ 75 lbs
9
Mary
Rice
CrossFit: 5:00 AM
1 x 5 @ 65 lbs
tried at 70, but could only get 3.
10
Michelle
Whitten
CrossFit: 5:00 AM
1 x 5 @ 55 lbs
10
Tracy
Giuffreda
5:30 PM CrossFit
1 x 5 @ 55 lbs
11
Jill
Fisher
6:30 PM CrossFit
1 x 5 @ 45 lbs
12
Maria
Sage
CrossFit: 5:00 AM
1 x 5 @ 25 lbs
12
Megan
Gott
10:00 AM CrossFit
1 x 5 @ 25 lbs
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