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Components
Metcon
Metcon
Metcon
Clean Deadlift + Clea ...
Settings
Location
(All)
CrossFit Bartlesville
Program
CrossFit
CRUSH Youth
Date
Workout
JAN 12, 2022 - CrossFit Bartlesville
Class
(All)
5:30 AM CrossFit
6:30 AM CrossFit
9:00 AM CrossFit
12:00 PM Open Gym
4:30 PM Open Gym
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):
40 (14/26)
Workout
JAN 12, 2022
Pre Stretch Primer
Row 300m
10 Lunge-Lunge-Squat
Row 200m
10 Burpees
Row 100m
10 Step-back, Step -up Burpees
ACCESSORY
A) HSPU, 5x5 or Wall Walk, 5x1
Demo Video HSPU:
https://www.youtube.com/watch?v=9wIkPCS4Mbo
Demo Video Wall Walk:
https://www.youtube.com/watch?v=NK_OcHEm8yM
B) Alternating Gorilla Row, 5x5
Demo Video:
https://youtu.be/kgTP2AqxKec
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
2 Rounds / 15 cap
10 RingRows | Strict Pull-ups
20 Squats | WBS, ceiling/10/9", 20/14/10#
40 Sit ups | RX+ GHDSU
5 Inchworms | RX+ 5 Wall-walks
20 Squats | WBS, ceiling/10/9", 20/14/10#
40 Sit ups | RX+ T2B
*Inchworms Demo Video:
https://youtu.be/KqCMJWc9Xos
WOD
WOD: Metcon (AMRAP - Rounds and Reps)
AMRAP 15 /
10/7 cals Bike
3 Banded Bar MU's | RX+ 5 C2B
50 Double Unders
KIKR
KIKR: Metcon (Time)
7 Burpees
49 Sit ups | RX+ GHDSU
7 Burpees
BARBELL
BAR: Clean Deadlift + Clean High Pull + Hang Squat Clean + Front Squat (EMOM x 7, work to a heavy set)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 12, 2022
Male Clients
1
Scott
Blakemore
6:30 AM CrossFit
16:30
2
Tom
Wynn
5:30 PM CrossFit
17:25
3
Dylan
Smith
6:30 AM CrossFit
11:43
4
Stephen
Nwaukwa
5:30 AM CrossFit
12:14
5
Ravichand
Chinnam
6:30 PM CrossFit
14:11
6
Marcelo
Goro
6:30 AM CrossFit
15:20
7
Jeff
Lewman
5:30 AM CrossFit
12:45
8
Daniel
Hubler
5:30 AM CrossFit
15:00
9
Bryon
Waits
9:00 AM CrossFit
15:15
10
Private
6:30 PM CrossFit
15:28
11
Tatton
Manning
6:30 AM CrossFit
15:29
12
John
Ferguson
9:00 AM CrossFit
15:43
Scaled sit ups and inch worms
13
Brandon
Cranor
6:30 PM CrossFit
16:39
40 cal on bike after
14
Kyle
Ppool
4:30 PM Open Gym
0:00
1/2
Female Clients
1
Taylor
Howard
5:30 PM CrossFit
9:27
Strict PU on Inchworm
2
Dani
Truitt
9:00 AM CrossFit
10:13
3
Jana
Graham
5:30 AM CrossFit
10:27
4
Toni
Meade
5:30 PM CrossFit
12:16
5
Mattie
King
5:30 AM CrossFit
13:38
6
Tish
Trost
9:00 AM CrossFit
13:50
7
Jennifer
Nelson
12:00 PM Open Gym
11:10
8
Peggy
Campbell
9:00 AM CrossFit
11:33
9
Deb
Davis
9:00 AM CrossFit
12:50
shared w/ patricia
9
Patricia
Sheats
9:00 AM CrossFit
12:50
shared w/ deb
10
Hannah
King
5:30 AM CrossFit
13:28
11
Kristina
Gomez
9:00 AM CrossFit
14:25
mix of rx, rx+ and scaled
12
Kristin
Flick
5:30 AM CrossFit
14:40
pullups; 40/20 su
13
Rayleigh
Rowell
5:30 PM CrossFit
14:44
14
Brandi
Harper
5:30 PM CrossFit
15:00
2 Rounds / 15 cap 10 RingRows 20 Squats 20 Sit ups 5 Inchworms 20...
14
Brittany
Burkhart
6:30 AM CrossFit
15:00
14
Emily
Hubler
5:30 AM CrossFit
15:00
15
Glenda
Farris
5:30 AM CrossFit
15:08
16
Ashley
Fugate
6:30 PM CrossFit
15:25
17
Shelby
Brennan
9:00 AM CrossFit
15:40
1/2 Rx, 1/2 Rx+ ACTIVE RECOVERY
18
Michele
Rector
5:30 AM CrossFit
15:45
in 15.0 did 1.5 rounds, angle ring rows, 20 su on last round
19
Kenna
Gathright
6:30 AM CrossFit
15:54
20
Sabrina
Hay
6:30 AM CrossFit
16:07
real time/ mix rx and rx+
21
Aubrey
Baker
6:30 AM CrossFit
16:22
scaled up / down, mostly RX+
22
Shelly
Cole
5:30 PM CrossFit
17:26
23
Sammy
Epperson
9:00 AM CrossFit
19:06
Mix & Match kip PU's, GHDSU's Wall Walks- actual finish time
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