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Components
Weighted Pull-ups
Metcon
Settings
Location
(All)
CrossFit Kent Island
Program
CrossFit
CrossFit Light
CrossFit Teens
CrossFit UnBoxed
Date
Workout
Ladder Up - 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):
32 (17/15)
Workout
Ladder Up
Warm-up
3 rounds:
Row 200M
10 Russian KB Swings
5 Burpees
Pre-WOD mobility:
Lat smash (barbell)(2min each side)
Quad smash (barbell)(2 min each side)
Weightlifting
Weighted Pull-ups (3-2-1-1-1-1-1)
The Strict Pull-up
Unweighted strict pull-ups: enter "0" for weight
Banded pull-ups: enter "0" for weight and enter band color in comments
Metcon
Metcon (AMRAP - Reps)
Ascending ladder for 12 minutes:
3x KB Swings, 53/35 lbs
2x Box Jumps, 24/20"
1x Turkish Get-up, 53/35 lbs
First round is 3/2/1, 2nd round is 6/4/2, third round is 9/6/3, etc
Post-WOD Recovery
Saddle stretch (3 min)
Banded OH distraction (2 min each side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 09, 2019
Male Clients
1
Ken
Nyczaj
CrossFit: 5:00 AM
1 x 1 @ 96 lbs
2
Daniel
Tebbens
4:30 PM CrossFit
1 x 1 @ 63 lbs
2
Mike
Harkema
6:00 AM CrossFit
1 x 1 @ 63 lbs
3
Jason
Shand
6:00 AM CrossFit
1 x 1 @ 58 lbs
4
Barrett
Wolf
10:00 AM CrossFit
1 x 1 @ 53 lbs
4
Hazen
Arnold
Open Gym 11am - 1pm
1 x 1 @ 53 lbs
4
matthew
smith
10:00 AM CrossFit
1 x 1 @ 53 lbs
5
Mason
Coursey
5:30 PM CrossFit
1 x 1 @ 35 lbs
5
Richard
Bruce
4:30 PM CrossFit
1 x 1 @ 35 lbs
6
James
Elliott
CrossFit: 5:00 AM
1 x 1 @ 20 lbs
7
Sean
Donovan
6:00 AM CrossFit
7 x 1 @ 0 lbs
3-2-1-1-1-1-1
7
Ron
Bunch
6:00 AM CrossFit
2 x 3 @ 0 lbs
7
Gabriel
Ripley
10:00 AM CrossFit
1 x 1 @ 0 lbs
Grey band
7
Harry
Stein
4:30 PM CrossFit
1 x 1 @ 0 lbs
blue band
7
Ian
Gott
10:00 AM CrossFit
1 x 1 @ 0 lbs
black
7
Justin
Callas
4:30 PM CrossFit
1 x 1 @ 0 lbs
banded pull-up (orange G-string)
7
Kevin
Baird
4:30 PM CrossFit
1 x 1 @ 0 lbs
small green band
Female Clients
1
Denee
Wolf
4:30 PM CrossFit
1 x 1 @ 30 lbs
20# weight vest plus 2 5# plates. Super strict.
2
Lauren
Taylor
10:00 AM CrossFit
1 x 1 @ 20 lbs
20#DB
3
Emily
O'Donnell
6:00 AM CrossFit
2 x 2 @ 0 lbs
one set of 3 with blue band, only 2 strict for 2 sets
3
Clelia
Stevens
10:00 AM CrossFit
1 x 2 @ 0 lbs
2 red band
3
Jessica
Plummer
10:00 AM CrossFit
1 x 2 @ 0 lbs
red band
3
Anna
Postles
5:30 PM CrossFit
1 x 1 @ 0 lbs
skinny blue band
3
Catherine
Spencer
6:30 PM CrossFit
1 x 1 @ 0 lbs
purple + blue band
3
Gini
Laszewski
4:30 PM CrossFit
1 x 1 @ 0 lbs
Red
3
Irish
Sirmons
6:00 AM CrossFit
1 x 1 @ 0 lbs
black band 3-2-1, work on last 90 degrees
3
Jessica
Davis
4:30 PM CrossFit
1 x 1 @ 0 lbs
3
Joanne
(Joe) Hill ...
6:00 AM CrossFit
1 x 1 @ 0 lbs
3xppl, 1xred assorted practice
3
Leesa
Fritz
4:30 PM CrossFit
1 x 1 @ 0 lbs
Thin red band-Failed orange G-string!!
3
Liz
Gilbert
4:30 PM CrossFit
1 x 1 @ 0 lbs
almost got the orange g string if I had put my head back
3
Maureen
McDonough
5:30 PM CrossFit
1 x 1 @ 0 lbs
3 - gray band 2 - green band 1's - skinny red band
3
Megan
Gott
10:00 AM CrossFit
1 x 1 @ 0 lbs
red
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