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Components
Barbell Complex
Blitzen
Settings
Location
(All)
CrossFit Texarkana
Program
CFTXK BootCamp Total Body
Beginner /Intermediate Olympic Lifting Program.
Border City Barbell Club
CrossFit
CrossFit Kids Homeschool
CrossFit Saturday open
Foundations
Fox Camp
Kids Summer CrossFit
Primal Living Principles
RowFit
Date
WOD
1.15.21 - CrossFit Texarkana
Class
(All)
5:30 AM CrossFit
6:30 AM CrossFit
8:30 AM CrossFit
Open Gym lunch
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):
7 (3/4)
WOD
1.15.21
Warm Up (No Measure)
5 min Foam Roll
5 rounds 30 second row 30 second rest.
30 Seconds Each
Slow Air Squats
Glute Bridges Video
Single Leg Glute Bridges (Each Side) Video
Glute Bridge Walkouts Video
Lateral Squats Video
Slow Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
DEMO VIDEO: Click Here
MOBILITY [12:00-15:00]
Barbell Ankle Stretch: 1 Minute
Video
Barbell Thoracic Opener: 1 Minute
Video
Barbell Complex (Weight)
On the 1:30 x 6 Sets:
3 Front Squats
3 Push Press
Blitzen (Time)
5 Rounds For Time:
20/15 Calorie Row
10 Thrusters (115/85)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 15, 2021
Leaderboard
Men's Barbell Complex
Brandon Burnett
01/15/2021
165 lbs
Ty Harris
01/15/2021
95 lbs
Women's Barbell Complex
Brandy Burnett
01/15/2021
95 lbs
Nicole Pavick
01/15/2021
85 lbs
Male Clients
1
Brandon
Burnett
Open Gym lunch
165 lbs
2
Ty
Harris
4:30 PM CrossFit
95 lbs
3
Justin
Hignight
Open Gym lunch
45 lbs
for PT purposes only
Female Clients
1
Brandy
Burnett
Open Gym lunch
95 lbs
2
Nicole
Pavick
5:30 PM CrossFit
85 lbs
3
Natalie
Estrada
5:30 AM CrossFit
130 lbs
2 front squats, 1 jerk
4
Loren
Porterfield
Open Gym lunch
65 lbs
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