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Components
Hang Power Clean + Pu ...
Metcon
Settings
Location
(All)
CrossFit Kent Island
Program
CrossFit
CrossFit Light
CrossFit Teens
CrossFit UnBoxed
Date
Workout
CF Linchpin 10152019 - 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):
27 (12/15)
Workout
CF Linchpin 10152019
Warm-up
Row 500M
2 rounds:
5 Man Makers
10 DB Hang Clean and Jerks
Pre-WOD Mobility:
Trap scrub (2 min each side)
Triceps smash (2 min each side)
Weightlifting
Hang Power Clean + Push Jerk (5-4-3-2-1)
Metcon
Metcon (Time)
5 rounds for time:
35 Double-unders
7 Handstand Push-ups
5 Hang Power Clean & Jerks, 135/95 lbs
Rx+: Strict HSPU, 165/115 lbs
Post-WOD Recovery
Super front rack (2 min each side)
Hip flexor smash (2 min each side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 15, 2019
Male Clients
1
Jason
Shand
CrossFit: 5:00 AM
1 x 1 @ 185 lbs
2
Justin
Callas
CrossFit: 10:00 AM
1 x 1 @ 175 lbs
3
Ken
Nyczaj
CrossFit: 5:00 AM
1 x 1 @ 165 lbs
3
Mason
Coursey
CrossFit: 5:00 AM
1 x 1 @ 165 lbs
3
Mike
Harkema
6:00 AM CrossFit
1 x 1 @ 165 lbs
was not going heavy today
3
Richard
Bruce
4:30 PM CrossFit
1 x 1 @ 165 lbs
4
Kevin
Baird
CrossFit: 10:00 AM
1 x 1 @ 155 lbs
5
Gabriel
Ripley
CrossFit: 10:00 AM
1 x 1 @ 135 lbs
5
Ryan
Sirmons
6:30 PM CrossFit
1 x 1 @ 135 lbs
6
Bradd
Gott
CrossFit: 5:00 AM
1 x 1 @ 125 lbs
7
Justin
Clites
4:30 PM CrossFit
1 x 1 @ 115 lbs
8
Preston
Gott
CrossFit: 5:00 AM
1 x 1 @ 45 lbs
Female Clients
1
Alyssa
Stookey
Open Gym 11am - 1pm
1 x 1 @ 165 lbs
2
Jessica
Davis
4:30 PM CrossFit
1 x 1 @ 135 lbs
3
Alicia
Higginbotham
5:30 PM CrossFit
1 x 1 @ 125 lbs
3
Irish
Sirmons
6:00 AM CrossFit
1 x 1 @ 125 lbs
65-95-105-115-125
3
Tash
Clites
4:30 PM CrossFit
1 x 1 @ 125 lbs
4
Brittany
Brooks
CrossFit: 10:00 AM
1 x 1 @ 105 lbs
4
Lauren
Taylor
4:30 PM CrossFit
1 x 1 @ 105 lbs
lower back tender
4
Michelle
Whitten
4:30 PM CrossFit
1 x 1 @ 105 lbs
5
Jessie-Lee
Nichols
6:00 AM CrossFit
1 x 1 @ 90 lbs
55, 65, 75, 85, 90
5
Maureen
McDonough
4:30 PM CrossFit
1 x 1 @ 90 lbs
65 (5), 70 (4), 75 (3), 80 (2), 90 (1)
6
Leesa
Fritz
4:30 PM CrossFit
1 x 1 @ 85 lbs
7
Joanne
(Joe) Hill ...
5:30 PM CrossFit
1 x 1 @ 80 lbs
8
Catherine
Spencer
6:30 PM CrossFit
1 x 1 @ 75 lbs
8
Elese
Kyle
CrossFit: 10:00 AM
1 x 1 @ 75 lbs
9
Josie
Skeans
6:30 PM CrossFit
1 x 1 @ 50 lbs
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