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Components
Shoulder Press
1000m Row
Metcon
90/45/45 Plank
Settings
Location
(All)
CrossFit Ballwin
Program
10 Week Youth Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Weightlifting
Date
WOD
01Jan2015 - CrossFit Ballwin
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
4:30 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
WOD
01Jan2015
Warm-up
Warm Up #5 (Row)
Complete 2 rounds
Row 300m
20 x Air Squats
10 x Bent Rows
10 x Push Ups
10 x Hang Cleans
2/2 x Turkish Getup
Stretches: Sink Mobilization, Banded Hip Flexor, T-Spine Smash
Strength & Skill
Shoulder Press ([7.5.3] 5-5-5-5-5)
Metcon
1: 1000m Row (Time)
Max Effort 1000m Row
Rest 3 min.
2: Metcon (AMRAP - Reps)
01Jan2015
5 minute AMRAP
Bear Complex (115# / 85#)
-Clean
-Front Squat
-Overhead Press
-Back Squat
-Overhead Press
Homework
90/45/45 Plank
90 sec. Front
45 sec. Left
45 sec. Right
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 01, 2015
Athletes:
Men / Women
All Athletes
Leaderboard
Shoulder Press
Brendan Wuest
1 x 5 @ 175 lbs
Trenton Campbell
1 x 5 @ 165 lbs
Micheal Young
1 x 5 @ 165 lbs
Athletes
1
Trenton
Campbell
4:30 PM CrossFit
2 x 5 @ 155 lbs
2
Jeff
Farris
4:30 PM CrossFit
4 x 5 @ 135 lbs
3
Tony
Suzda
6:00 PM CrossFit
1 x 5 @ 105 lbs
4
Krista
Hertzel
4:30 PM CrossFit
5 x 5 @ 65 lbs
4
Kit
Mackie
4:30 PM CrossFit
3 x 5 @ 65 lbs
4
Ninette
Campbell
6:00 PM CrossFit
2 x 5 @ 65 lbs
4
Kristen
Wall
4:30 PM CrossFit
1 x 5 @ 65 lbs
5
Aspen
Gereau
4:30 PM CrossFit
5 x 5 @ 45 lbs
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