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Location
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CrossFit Kent Island
Program
CrossFit
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Date
Workout
CF Linchpin 09162019 - 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):
42 (21/21)
Workout
CF Linchpin 09162019
Warm-up
2 rounds:
50 Double-unders or Single-unders
200M Run
10 GHD Hip Extensions
Then, Burgener Warmup with empty bar
Then, 10 minutes to ramp up to 75% 1RM Power Snatch (use sets of 3)
Pre-WOD mobility:
MBOD (2 min each side)
T-spine anchor (3 min)
Metcon
Metcon (Time)
7 rounds for time:
Run 400M
3 Power Snatches, 75% 1RM
Post-WOD Recovery
Suprapatellar smash/floss (2 min each side)
T-spine take/roll (3 min)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 16, 2019
Male Clients
1
Mason
Coursey
CrossFit: 5:00 AM
14:50
115#
2
Hazen
Arnold
10:00 AM CrossFit
16:09
100#
3
Ken
Nyczaj
CrossFit: 5:00 AM
16:14
135#
4
Mike
Harkema
6:00 AM CrossFit
16:22
125
5
Private
6:30 PM CrossFit
16:54
6
Zachary
Sarver
CrossFit: 5:00 AM
17:03
85#
7
Bradd
Gott
CrossFit: 5:00 AM
17:45
95 Lb
8
Wes
Stinchcomb
CrossFit: 5:00 AM
18:21
9
Ron
Bunch
6:00 AM CrossFit
18:33
95
10
Sean
Donovan
6:00 AM CrossFit
18:51
95#
11
Richard
Bruce
4:30 PM CrossFit
19:31
12
Kevin
Baird
10:00 AM CrossFit
23:54
105#
13
Joshua
McClelland
10:00 AM CrossFit
24:40
14
Gavin
Seward
4:30 PM CrossFit
10:15
200 m #75 after a lonnnnnng break only 5 rounds by mistake
15
Jason
Shand
6:00 AM CrossFit
14:41
95# Rx for me post back injury, but Mason still beat me...even th...
16
Daniel
Tebbens
4:30 PM CrossFit
15:05
power cleans @ 185
17
Barrett
Wolf
6:00 AM CrossFit
17:28
115#
18
Harry
Stein
4:30 PM CrossFit
19:05
95#ps 1000M bike
19
Justin
Clites
4:30 PM CrossFit
19:31
10 GHD Sit-ups instead of Snatches
20
Bruce
Fritz
4:30 PM CrossFit
20:30
85# Snatch
21
Justin
Callas
4:30 PM CrossFit
20:41
No Rx 95# power snatch
Female Clients
1
Jessica
Davis
4:30 PM CrossFit
15:23
75lb snatch
2
Alicia
Higginbotham
10:00 AM CrossFit
16:03
95# all singles
3
Lauren
Taylor
10:00 AM CrossFit
16:43
4
Trish
Eyerly
CrossFit: 5:00 AM
17:01
55#
5
Denee
Wolf
5:30 PM CrossFit
17:03
85# singles
6
Leesa
Fritz
4:30 PM CrossFit
17:21
7
Clelia
Stevens
10:00 AM CrossFit
17:29
55#
8
Kelley
Wallace
CrossFit: 5:00 AM
17:35
55 lbs
9
Mia
Klavon
CrossFit: 5:00 AM
17:53
85
10
Lori
McClelland
10:00 AM CrossFit
18:36
60#
11
Elese
Kyle
10:00 AM CrossFit
18:59
12
Michelle
Whitten
CrossFit: 5:00 AM
19:18
45#
13
Emily
O'Donnell
6:00 AM CrossFit
19:54
65lb snatch
14
Irish
Sirmons
6:00 AM CrossFit
20:04
95lbs
15
Jill
Fisher
6:30 PM CrossFit
22:14
55#
16
Brittany
Brooks
10:00 AM CrossFit
23:02
60 lbs
17
Liz
Gilbert
CrossFit: 5:00 AM
19:46
Switched to Cleans. Thumb es no bueno
18
Maureen
McDonough
4:30 PM CrossFit
20:41
75# snatch
19
Tash
Clites
4:30 PM CrossFit
20:50
85# puked on 3rd 400, ran 200 for rest
20
Lynn
Mason
6:30 PM CrossFit
21:48
500M row (heel) and 20 lb dumbbell (shoulder)
21
Erin
Stolle
5:30 PM CrossFit
25:22
65 lbs
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