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Components
Amanda
Settings
Location
(All)
CrossFit Kent Island
Program
CrossFit
CrossFit Light
CrossFit Teens
CrossFit UnBoxed
Date
Workout
Amanda - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (8/11)
Workout
Amanda
Warm-up
2 rounds of:
Burgener warmup
5 Ring Rows
5 Kipping Pull-ups or Swings
5 Dips
Pre-WOD Mobility:
Triceps smash (2 min each side)
T-spine rake/roll (3 min)
Metcon
Amanda (Time)
9-7-5 reps for time of:
Muscle-ups
Squat snatches
135lb/95lb
Post-WOD Recovery
Blue angel (2 min each side)
Lat smash (2 min each side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 17, 2019
Male Clients
1
anthony
palmisano
CrossFit: 5:00 AM
6:32
75# scale MU
2
Wes
Stinchcomb
CrossFit: 5:00 AM
6:48
95lbs
3
Kevin
Baird
CrossFit: 10:00 AM
7:04
75# small blue band
4
Richard
Bruce
4:30 PM CrossFit
7:20
100, CTB, Ring
5
Private
5:30 PM CrossFit
7:34
6
Daniel
Tebbens
4:30 PM CrossFit
8:37
bar MU's
7
Justin
Clites
6:00 AM CrossFit
9:25
65# Squat Snatches - Transition Ring Muscle Ups
8
Barrett
Wolf
6:00 AM CrossFit
12:11
75# squat snatches
Female Clients
1
Brittany
Brooks
CrossFit: 10:00 AM
5:09
45lb, ring mu sequence, ring dips green band...sore back
2
Michelle
Whitten
CrossFit: 5:00 AM
5:50
35# and ring mu sequence
2
Tracy
Giuffreda
CrossFit: 5:00 AM
5:50
@35lbs shoulder injured and ring muscle up sequence
3
Kelley
Wallace
CrossFit: 5:00 AM
6:27
45 lb power snatch + OH squat
4
Susanne
Grover
CrossFit: 10:00 AM
6:32
RMU progression on rings, 55#
5
Maureen
McDonough
4:30 PM CrossFit
7:56
Transition Ring Muscle Ups, #55 Snatch Form, form, form
6
Alicia
Higginbotham
CrossFit: 10:00 AM
8:06
Ring transitions, 65#, 200m run between rounds
7
Jessie-Lee
Nichols
5:30 PM CrossFit
8:35
transition work, 55lbs
8
Mia
Klavon
CrossFit: 5:00 AM
8:50
65 banded
9
Jessica
Davis
4:30 PM CrossFit
9:45
65lbs, MU transition practice
10
Leesa
Fritz
4:30 PM CrossFit
12:02
65# Ring MU trans. 5 seconds better than last time!!
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