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Metcon
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Location
(All)
CrossFit Kent Island
Program
CrossFit
CrossFit Light
CrossFit Teens
CrossFit UnBoxed
Date
Workout
CF Linchpin 191218 - 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):
24 (11/13)
Workout
CF Linchpin 191218
Warm-up
2 minutes of Jump-rope
Linchpin DB Burgener Warmup:
3 dumbbell deadlifts, R-arm
3 dip-shrugs, R-arm
3 dip-shrugs with elbow high, R-arm
2 hang power snatch, R-arm
2 overhead squats, R-arm
2 hang squat snatch, R-arm
(then repeat with L-arm)
Pre-WOD mobility:
T-spine rake/roll (3 min)
Suprapatellar smash/floss (2 min each side)
Metcon
Metcon (Time)
For time:
50 Double Unders
35 GHD Sit-ups
30 Burpees-to-Target, 6 in
25 Box Jumps, 24/20 in
20 Dumbbell Push Press, 50/35 lbs
Dumbbell Lunge, 50/35 lbs, 15 m
50 Double Unders
Dumbbell Lunge, 50/35 lbs, 15 m
50 Double Unders
Dumbbell Lunge, 50/35 lbs, 15 m
20 Dumbbell Push Press, 50/35 lbs
25 Box Jumps, 24/20 in
30 Burpees-to-Target, 6 in
35 GHD Sit-ups
50 Double Unders
Post-WOD Recovery
Couch stretch (2 min each side)
3 x 20 sec pull-up bar hang
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 18, 2019
Male Clients
1
Brad
Haas
10:00 AM CrossFit
31:14
2
Jason
Shand
6:00 AM CrossFit
23:06
35 lb DBs, Rx otherwise
3
Richard
Bruce
5:30 PM CrossFit
25:27
40 DB Presses, 25 DB lunge, 20 GHD, 7" bar burpees, 100 SU, 24" B...
4
Mike
Harkema
6:00 AM CrossFit
26:40
5
Ron
Bunch
6:00 AM CrossFit
27:40
SU, V SU, 24" BJ, 30 lb DB
6
Bradd
Gott
CrossFit: 5:00 AM
28:25
35#DBs, Ball V-UPS
7
Barrett
Wolf
6:00 AM CrossFit
30:25
40# db's, step'ups
8
ALAN
MORAN
5:30 PM CrossFit
31:00
35lb dumbells, 25 du, 10 ghd
9
Patrick
Burke
5:30 PM CrossFit
31:30
scaled to 35lb db; 100 SU; ab mat; step up 2nd round
10
James
Elliott
CrossFit: 5:00 AM
33:40
25lb DB
11
Kevin
Baird
6:00 AM CrossFit
35:00
didn't finish
Female Clients
1
Alyssa
Stookey
CrossFit: 5:00 AM
18:23
2
Alicia
Higginbotham
10:00 AM CrossFit
22:53
No GHD incidents.
3
Denee
Wolf
CrossFit: 5:00 AM
23:49
forgot to adjust the GHD before I started and fell completely off...
4
Maureen
McDonough
5:30 PM CrossFit
22:00
100 singles, regular sit-ups, #20 lunges/push press
5
Clelia
Stevens
10:00 AM CrossFit
22:43
6
Brittany
Brooks
10:00 AM CrossFit
26:17
singles, sit-ups, step ups, 20lbs
7
Tiffany
Batson
5:30 PM CrossFit
27:12
20#db
8
Elese
Kyle
10:00 AM CrossFit
27:21
GHDs/100 singles/box step-up/20lb DBs
9
Tracy
Giuffreda
CrossFit: 5:00 AM
27:36
first 3 du-did singles last du -did du, 20lbbs dumbbells
10
Liz
Gilbert
5:30 PM CrossFit
27:58
@6:30 by myself
11
Amanda
Trull
5:30 PM CrossFit
28:39
12
Irish
Sirmons
6:00 AM CrossFit
32:35
singles, sit-ups, 20lbs, strict press
13
Lori
Lytle
10:00 AM CrossFit
34:17
100 singles, ab mat situp, 20lb dB, box step ups, no weight lunge
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