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Components
Deadlift
CF Linchpin Test 3
Settings
Location
(All)
CrossFit Kent Island
Program
CrossFit
CrossFit Light
CrossFit Teens
CrossFit UnBoxed
Date
Workout
CF Linchpin Test 3 - 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):
29 (11/18)
Workout
CF Linchpin Test 3
Warm-up
2 rounds:
Row 300
15 Wallballs
30 Mountain Climbers (2-ct)
Pre-WOD mobility:
Hip complex
Trap scrub (2 min each side)
Weightlifting
Deadlift (10-5-3-3-3)
Deadlift
Do a 20-second Handstand or a Wall Walk after each set
Metcon
CF Linchpin Test 3 (Time)
3 rounds for time of:
21 Wall Balls, 20/14 lbs
14 Handstand Push-ups
7 Deadlifts, 315/205 lbs
Post-WOD Recovery
Seated hamstring 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:
Tuesday, December 10, 2019
Male Clients
1
Daniel
Tebbens
4:30 PM CrossFit
1 x 3 @ 315 lbs
1
Harry
Stein
4:30 PM CrossFit
1 x 3 @ 315 lbs
2
Private
6:30 PM CrossFit
1 x 3 @ 275 lbs
2
Barrett
Wolf
6:00 AM CrossFit
1 x 3 @ 275 lbs
3
Brian
Stolle
CrossFit: 10:00 AM
1 x 3 @ 265 lbs
4
Justin
Callas
4:30 PM CrossFit
1 x 3 @ 255 lbs
4
Richard
Bruce
4:30 PM CrossFit
1 x 3 @ 255 lbs
5
Brian
Postles
6:00 AM CrossFit
2 x 3 @ 205 lbs
10@135, 5@155, 2/3@185,last round @ 205
5
Ron
Bunch
6:00 AM CrossFit
2 x 3 @ 205 lbs
10@135, 5@155, 2/3@185,last round @ 205
6
Preston
Gott
CrossFit: 10:00 AM
1 x 3 @ 185 lbs
7
Ian
Gott
CrossFit: 10:00 AM
1 x 3 @ 80 lbs
Female Clients
1
Susanne
Grover
CrossFit: 10:00 AM
1 x 3 @ 265 lbs
14lb WB, 25lb, DB press, 205lb DL
2
Cathie
Weishaar
6:00 AM CrossFit
1 x 3 @ 205 lbs
2
Jessica
Davis
4:30 PM CrossFit
1 x 3 @ 205 lbs
2
Jessie-Lee
Nichols
4:30 PM CrossFit
1 x 3 @ 205 lbs
14lb wall ball, 20lb seated strict press, 205lb deadlift
2
Tash
Clites
5:30 PM CrossFit
1 x 3 @ 205 lbs
3
Leesa
Fritz
Open Gym 11am - 1pm
1 x 3 @ 195 lbs
4
Elese
Kyle
CrossFit: 10:00 AM
1 x 3 @ 175 lbs
4
Tracy
Giuffreda
CrossFit: 5:00 AM
1 x 3 @ 175 lbs
5
Amanda
Trull
5:30 PM CrossFit
1 x 3 @ 165 lbs
6
Mary
Rice
CrossFit: 5:00 AM
1 x 3 @ 155 lbs
with a broken foot.
7
Brittany
Brooks
CrossFit: 10:00 AM
1 x 3 @ 135 lbs
8
Trish
Eyerly
CrossFit: 5:00 AM
1 x 3 @ 125 lbs
9
Maddie
Little
6:30 PM CrossFit
1 x 3 @ 110 lbs
10
Anna
Postles
6:00 AM CrossFit
1 x 3 @ 105 lbs
11
Chloe
Coffelt
6:30 PM CrossFit
3 x 7 @ 85 lbs
11
Gini
Laszewski
CrossFit: 10:00 AM
1 x 3 @ 85 lbs
11
Maria
Sage
CrossFit: 5:00 AM
1 x 3 @ 85 lbs
11
Megan
Gott
CrossFit: 10:00 AM
1 x 3 @ 85 lbs
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