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Components
Bear Complex
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Senior Weightlifting
Weightlifting
Date
Workout
16January2017 - CrossFit Ballwin
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
4:00 PM CrossFit
5:00 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):
20 (12/8)
Workout
16January2017
Warm-up
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
Bear Complex (15 min to find 2rm)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
*Can not drop barbell between reps
Metcon
Metcon (AMRAP - Reps)
Partner EMOM 20:
-Shuttle Sprints (3m, 6m, & 9m)
-OHKBS (53/35)
Min. 1
A: Shuttle Sprint
B: KBS w/ Time remaining
Min. 2
B: Shuttle Sprint
A: KBS w/ Time Remaining
**Keep alternating for remaining EMOM
**Count Total KBS for Reps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 16, 2017
Clients:
Men / Women
All Clients
Leaderboard
Men's Bear Complex
Justin Stein
01/16/2017
1 x 2 @ 205 lbs
Chad Miller
01/16/2017
1 x 2 @ 155 lbs
Kyle Hardy
02/01/2016
1 x 2 @ 125 lbs
Women's Bear Complex
Ninette Campbell
01/16/2017
1 x 2 @ 105 lbs
Valla Bethel
06/01/2015
1 x 2 @ 85 lbs
Male Clients
1
Brendan
Wuest
5:00 PM CrossFit
1 x 2 @ 235 lbs
2
Justin
Stein
9:30 AM CrossFit
1 x 2 @ 205 lbs
3
Kent
Higginbotham
5:00 PM CrossFit
1 x 2 @ 185 lbs
4
Chad
Miller
9:30 AM CrossFit
1 x 2 @ 155 lbs
4
Colin
Wright
4:00 PM CrossFit
1 x 2 @ 155 lbs
4
Jason
Mashburn
5:00 PM CrossFit
1 x 2 @ 155 lbs
5
Steve
Johnson
9:30 AM CrossFit
1 x 2 @ 145 lbs
6
Kevin
Largent
9:30 AM CrossFit
1 x 2 @ 135 lbs
6
Rob
Zarrella
5:00 PM CrossFit
1 x 2 @ 135 lbs
7
Bob
Naes
4:00 PM CrossFit
1 x 2 @ 120 lbs
8
Jim
Welch
6:00 PM CrossFit
2 x 2 @ 115 lbs
9
Andrew
Stitzel
5:00 PM CrossFit
1 x 1 @ 165 lbs
Female Clients
1
Melisa
Self
5:00 PM CrossFit
1 x 2 @ 115 lbs
2
Private
4:00 PM CrossFit
1 x 2 @ 105 lbs
2
Ninette
Campbell
4:00 PM CrossFit
1 x 2 @ 105 lbs
3
Laura
Priaulx
5:00 PM CrossFit
1 x 2 @ 95 lbs
4
Linda
Boman
4:00 PM CrossFit
4 x 2 @ 65 lbs
4
Kimberly
Fleming
9:30 AM CrossFit
1 x 2 @ 65 lbs
5
Karen
Boulware
6:00 PM CrossFit
1 x 2 @ 55 lbs
6
Lisa
Goforth-Naes
5:00 PM CrossFit
2 x 2 @ 45 lbs
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