CrossFit Kinnick - beyond the whiteboard

CrossFit Kinnick

www.crossfitkinnick.com Upland, California

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WODs ( May 16, 2012 )

Nate

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Description:	As many rounds as possible in 20 minutes: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings Post total rounds completed.
Demos:	Muscle-up Handstand Pus... Kettlebell Swing
CF Journal:	Improving Your Swing Part 2 Teaching the Muscle-up to a Large Group: Part 2 The Muscle-up Finding and Developing Your Handstand Push-Up More
CF Videos:	Nate (Eva T.), Mar 17 08 mov - wmv Muscle-up/False Grip Demo wmv Handstand Push-up mov More

Coach's Notes

APD-WOD

Fran

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Description:	Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Post Time
Demos:	Thruster Pull-up
CF Journal:	The Story of Fran Benchmark Workouts "The Girls" for Grandmas! Fooling Around With Fran More
CF Videos:	Fran, Mikko Salo, Oct 1 09 mov - wmv Adrian Teaches Kipping, Part I mov - wmv Thruster tri-panel mov - wmv Adrian Teaches Kipping, Part II mov - wmv More

Activity

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Christopher Holden - Nate : 10.167 rounds | Not Rx'd (-0.833 rounds): still modified, but heavier; Nate : 10.167 rounds | Not Rx'd (-0.833 rounds); - 12 minutes ago

Rich Willemstein - Nate : 13.167 rounds | Not Rx'd (0.459 rounds | Not Rx'd): PR...mu's were a little sloppy but did all hspu unbroken and kb swings; Nate : 13.167 rounds | Not Rx'd (0.459 rounds | Not Rx'd); - 18 minutes ago

Moses Gomez - Nate : 9.0 rounds | Not Rx'd: Nate : 9.0 rounds | Not Rx'd; - 43 minutes ago

Josh St Clair - Nate : 14.167 rounds | Rx'd (0.584 rounds): Set a PR for Nate : 14.167 rounds | Rx'd (0.584 rounds); - about 1 hour ago

Heather Witherow - Nate : 9.0 rounds | Not Rx'd (-3.0 rounds): 8 rnds:left shoulder not working, started off with 25 lb dumbell pushpress, 35 lb kettlebell...; Nate : 9.0 rounds | Not Rx'd (-3.0 rounds); - about 1 hour ago

Renan Grijalva - Nate : 9.667 rounds | Not Rx'd (-2.333 rounds): Modified; Nate : 9.667 rounds | Not Rx'd (-2.333 rounds); - about 1 hour ago

Taylor Burgess - Nate : 8.167 rounds | Not Rx'd: Nate : 8.167 rounds | Not Rx'd; - about 1 hour ago

Rose Ann - Nate : 12.0 rounds | Not Rx'd: Nate : 12.0 rounds | Not Rx'd; - about 2 hours ago

Teri Cappuccio - Nate : 9.333 rounds | Not Rx'd (-0.667 rounds): sub pu/pu for muscle up, sub db push press for hspu. went light on kb because of sore shoulder; Nate : 9.333 rounds | Not Rx'd (-0.667 rounds); - about 2 hours ago

Jake Mannion - Nate : 11.917 rounds | Rx'd (-1.25 rounds): was able to do it RX'd today because the knees felt okay on each of the movements. bothered...; Nate : 11.917 rounds | Rx'd (-1.25 rounds); - about 2 hours ago

Andrew Ibarra - Fran : 5 mins | Not Rx'd: Fran : 5 mins | Not Rx'd; - about 3 hours ago

andrea ibarra - Fran : 4 mins 32 secs | Not Rx'd: Fran : 4 mins 32 secs | Not Rx'd; - about 3 hours ago

Marcus Brown - Fran : 4 mins 34 secs | Not Rx'd: Fran : 4 mins 34 secs | Not Rx'd; - about 4 hours ago

Blake Bader - Fran : 5 mins | Not Rx'd: Fran : 5 mins | Not Rx'd; - about 4 hours ago

Michael Mendoza - Fran : 5 mins | Not Rx'd (24 secs): Set a PR for Fran : 5 mins | Not Rx'd (24 secs); - about 4 hours ago

Eric Evans - Fran : 3 mins 50 secs | Not Rx'd: Fran : 3 mins 50 secs | Not Rx'd; - about 4 hours ago

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