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Components
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CrossFit
Engine Rx
N.C. Athletics
N.C. Kids
Date
Workout
Come Together - Crossfit North Cloud
Class
(All)
CrossFit: 5:15 AM
CrossFit: 6:15 AM
CrossFit: 5:15 PM
CrossFit: 6:15 PM
Remote Athlete
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
15 (6/9)
Workout
Come Together
Warm-up
2 Sets:
1:00 Ski (OR Row)
5 inchworm
10 Russian Kettlebell Swings (light/moderate)
10 Step Back Lunge w/Twist
Metcon
Metcon (4 Rounds for reps)
Complete EMOM 12: (4 Rounds)
1- 12 DB Bench (50/35)
2 - 9 Burpees over the Bar
3 - 6 Power Cleans (155/105)
Gymnastics
Metcon (No Measure)
3-5 rounds of:
3-5 Handstand Pushups against wall or 3-5 Handstand Pushups from Box + 30 second Handstand Hold
100 foot Farmers Carry [65/50] [two dumbbells]
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 08, 2021
Male Clients
1
Justin
Ferrell
CrossFit: 5:15 AM
108 Total Reps
2
Jerry
Sipe
CrossFit: 6:15 AM
105 Total Reps
Missed three reps on the last bench
3
Chuck
Lambertz
CrossFit: 6:15 AM
108 Total Reps
335#db/155#
3
Jay
Lowell
CrossFit: 5:15 PM
108 Total Reps
1-#35 bp 3-#45 bp burpee step overs, #115 cln
3
Joshua
Meyer
CrossFit: 6:15 AM
108 Total Reps
35# db, 135# pc
4
James
Coash
CrossFit: 6:15 AM
92 Total Reps
Female Clients
1
Kayla
Garst
CrossFit: 6:15 AM
108 Total Reps
125#
2
Alisha
Sipe
CrossFit: 5:15 AM
108 Total Reps
#30db. rx clean
2
Amber
Lambertz
CrossFit: 5:15 AM
108 Total Reps
rx weight, step overs
2
Cynthia
Atwell
CrossFit: 5:15 AM
108 Total Reps
85, so
2
Jill
Krier
CrossFit: 5:15 AM
108 Total Reps
#20, #85
2
Lori
Weber
CrossFit: 5:15 PM
108 Total Reps
#20DB, #85 PC
3
Jolene
Pfeil
CrossFit: 6:15 PM
106 Total Reps
75# pc, 25# db
3
Sara
Fleming
CrossFit: 5:15 PM
106 Total Reps
20lb DB, 95lb Clean/85lb Clean
4
Pat
LeDuc
CrossFit: 5:15 PM
100 Total Reps
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