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Venti
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Location
(All)
CrossFit Ballwin
Program
10 Week Youth Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Weightlifting
Date
WOD
12FEB2020 - CrossFit Ballwin
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
CrossFit: 7:00 AM
9:30 AM CrossFit
4:00 PM CrossFit
5:15 PM CrossFit
6:30 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
12FEB2020
Warm-up
8 MINUTES FOR QUALITY:
BUDDY 1
Easy Row
BUDDY 2
10 Medicine Ball Ground to Overhead
10 Air Squats to Medicine Ball
10 Alternating Medicine Ball Box Step-ups (5 Each Side)
*Switch Stations When Buddy 2 Finishes Step-ups
SINGLE DUMBBELL WARMUP:
30 SECONDS
Single Leg Romanian Deadlift (30 Seconds Each Side)
Single Arm Strict Press (30 Seconds Each Side)
Goblet Squats
*Performed with 1 Light Dumbbell
Mobility
Dumbbell Ankle Stretch: 45 Seconds Each Side
Child’s Pose on Box: 1 Minute
Strength & Skill
Review the Finish Position on all the movements
Metcon
This should be a weight that you could complete 30+ alternating snatches unbroken when fresh
Venti (AMRAP - Rounds and Reps)
AMRAP 20:
20 Wallballs (20/14)
20 Single Arm Dumbbell Power Snatches (50/35)
20 Box Jumps (24/20)
20 Single Arm Dumbbell Push Presses (50/35)
20/15 Calorie Row
*Single Arm Power Snatches: Alternate Arms Every Rep
*Single Arm Push Presses: Alternate Arms Every 5 Reps
After Party
MIDLINE
5 Sets, Not For Time:
10-15 GHD Sit-ups
50' Front Rack Double Kettlebell Carry
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 12, 2020
Athletes:
Men / Women
All Athletes
Leaderboard
Venti
Teresa Koebbe
02/12/2020
3 + 54
Chris Seris
02/12/2020
3 + 41
Kyle Schreiber
02/12/2020
2 + 67
Athletes
1
Teresa
Koebbe
4:00 PM CrossFit
3 + 54
2
Chris
Seris
5:00 AM CrossFit
3 + 41
3
Becca
Street
5:00 AM CrossFit
2 + 78
4
Kyle
Schreiber
9:30 AM CrossFit
2 + 67
5
Caitlin
Brenner
5:15 PM CrossFit
3 + 43
6
Bob
Naes
4:00 PM CrossFit
3 + 23
30#
7
Douglas
Krohn
4:00 PM CrossFit
3 + 20
40lb
8
Juliana
Wood
6:30 PM CrossFit
3 + 12
25 lbs
9
Lisa
Goforth-Naes
5:15 PM CrossFit
3 + 7
12# wb, 20# db
10
Brandon
Theisen
5:00 AM CrossFit
3 + 1
45# db
11
Kaylee
Kneemiller
6:30 PM CrossFit
3 + 0
10 lb med ball & dumbbell
11
Koushik
Goud Aluvala
6:30 PM CrossFit
3 + 0
20 lbs medicine ball, 15lbs dumbed
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