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Metcon
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Location
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CrossFit PTC
Program
CrossFit Kids
Legends
'Lil Ninjas
Private Training
WOD
Date
Workout
Friday WOD - CrossFit PTC
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:00 AM CrossFit
10:00 AM CrossFit
Drive Thru
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):
37 (18/19)
Workout
Friday WOD
After warm up, spend a few minutes practicing rope climbs and reviewing burpee box jump efficiency techniques.
Metcon (6 Rounds for time)
Every 6:00 for 36:00 (6 rounds)
Row 30/25 calories
10 burpee box jumps 24/20"
5 wall walks
1 rope climb (3 progressions)
Rx+ -
Row 30/25 calories
15 burpee box jumps 24/20"
10 handstand push ups
1 rope climb (3 progressions)
*score each round separately
**scale so able to finish in no more than 5 minutes.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 13, 2019
Male Clients
1
Mike
Witt
4:30 PM CrossFit
29:14
2
Tim
Gaddis
10:00 AM CrossFit
22:12
H/S push ups
3
Bryan
Bureau
4:30 PM CrossFit
28:32
4
Adam
Doty
4:30 PM CrossFit
28:49
sloppy
5
James
Gillespie
5:30 PM CrossFit
9:53
RX but DNF rd3-rd6
6
David
Johnson
8:00 AM CrossFit
22:21
7
Mike
Brown
5:00 AM CrossFit
23:42
No Wall Walks
8
Tom
Boyle
5:00 AM CrossFit
25:03
row/bbj
9
Chris
Davis
10:00 AM CrossFit
25:37
30# dumbell press, -18 burpees, 24# box
10
Dave
Lombardo
5:00 AM CrossFit
26:22
No rope
11
Chris
Bryant
4:30 PM CrossFit
27:08
5 burp & 10 BJ / 40# DBSSP / Prog
12
Harris
Frank
5:00 AM CrossFit
27:37
1 wall walkl
13
Clint
VanHoy
6:00 AM CrossFit
27:51
Box step-up all else RX
14
Jeff
Bixler
10:00 AM CrossFit
29:31
15
Patrick
Dedoyard
6:00 AM CrossFit
29:56
Tough one - form not always great and transitioned to box step up...
16
Johny
Mathur
4:30 PM CrossFit
35:34
17
Erik
Manning
5:30 PM CrossFit
35:54
RX each round; over 6:00 rnds 5/6
18
Private
4:30 PM CrossFit
0:00
Female Clients
1
Allison
Elliott
5:00 AM CrossFit
32:28
2
Brenda
Miller
8:00 AM CrossFit
21:28
box step ups, 20# DBPP for wall climbs
3
Marie
Holbrook
Drive Thru
22:02
SCALED IT!
4
Angela
Ing
8:00 AM CrossFit
22:38
all rope climbs, scaled wall climbs for sp #15, step ups
5
Katherine
Tullis
Drive Thru
24:22
Scaled like $%^%&
6
Rachel
Blackwell
10:00 AM CrossFit
25:17
5 hspu instead of wall walks
7
Michelle
Gillespie
8:00 AM CrossFit
26:27
Half wall holds. Half 20lb floor press
8
Florisa
Acosta
8:00 AM CrossFit
27:01
9
Andrea
Bauer
8:00 AM CrossFit
27:33
3,3,2,2,2,3 Wall walks
10
Jessyca
Doty
4:30 PM CrossFit
27:48
3wwalks
11
Jesseca
Rodriguez
10:00 AM CrossFit
27:51
wall walks- modify 10 shoulder press; rope - modify 5 ring rows
12
Brianna
Doty
4:30 PM CrossFit
29:56
13
Sharon
Brooks
6:00 AM CrossFit
30:09
14
Dawn
Galante
6:00 AM CrossFit
30:12
2 hand stand, 2 rope progression
15
Tracy
Jennings
6:00 AM CrossFit
31:47
16
Tammy
Lewis
5:00 AM CrossFit
34:23
17
Yvonne
Peterson
4:30 PM CrossFit
36:00
36
18
Terry
VanHoy
6:00 AM CrossFit
7:29:20
MODIFIED
19
Jennifer
Yerges
4:30 PM CrossFit
0:00
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