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Components
Max Double-Unders
Max Triple Unders
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Senior Weightlifting
Weightlifting
Date
Workout
10January2017 - CrossFit Ballwin
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
12:00 PM CrossFit
4:00 PM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
7:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (7/7)
Workout
10January2017
Chad Miller
Warm-up
Warm Up #6 (Run)
200 Meter Run
2 Rounds:
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
200 Meter Run
Strength & Skill
Practice/technique work
PRIM1: Max Double-Unders (AMRAP - Reps)
Max set of Unbroken Double-Unders
PRIM2: Max Triple Unders (AMRAP - Reps)
Max Set of Unbroken Triple Unders
Metcon
Metcon (Time)
For Time:
70 Double Unders
60 Goblet Squats
50 OHKBS
40 HR Push-Ups
30 OHKBS
20 Goblet Squats
10 Double Unders
Weights:
Rx+ 70/44
Rx 53/35
Sc 44/26
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 10, 2017
Clients:
Men / Women
All Clients
Male Clients
1
Brendan
Wuest
5:00 PM CrossFit
70 Reps
2
Jason
Mashburn
4:00 PM CrossFit
57 Reps
3
Colin
Wright
4:00 PM CrossFit
55 Reps
4
Kyle
Hardy
4:00 PM CrossFit
26 Reps
5
Micheal
Young
5:00 PM CrossFit
25 Reps
6
Justin
Fadler
9:30 AM CrossFit
10 Reps
7
Aaron
Emerson
12:00 PM CrossFit
2 Reps
Female Clients
1
Melisa
Self
6:00 PM CrossFit
70 Reps
2
Private
9:30 AM CrossFit
50 Reps
3
Private
5:00 PM CrossFit
20 Reps
4
Elise
Hodges
9:30 AM CrossFit
15 Reps
5
Private
9:30 AM CrossFit
10 Reps
6
Karen
Shebik
4:00 PM CrossFit
15 Reps
7
Mia
Mudd
4:00 PM CrossFit
4 Reps
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