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Components
Push Jerk
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
10 Week Youth Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Weightlifting
Date
WOD
21FEB2018 - CrossFit Ballwin
Class
(All)
CrossFit: 5:00 AM
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):
0 (0/0)
WOD
21FEB2018
“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.” – Muhammad Ali
Warm-up
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
Strength & Skill
Push Jerk (5 Sets of 8 Reps)
-With higher reps, work on refining technique
-Don't rush the recovery
Metcon
Metcon (4 Rounds for reps)
AMRAP 3:
24 Box Jump Overs (24/20)
24/16 Calorie Bike
Max Power Cleans
-Rest 3 minutes-
AMRAP 3:
21 Box Jump Overs (24/20)
21/14 Calorie Bike
Max Power Cleans
-Rest 3 minutes-
AMRAP 3:
18 Box Jump Overs (24/20)
18/12 Calorie Bike
Max Power Cleans
-Rest 3 minutes-
AMRAP 3:
15 Box Jump Overs (24/20)
15/10 Calorie Bike
Max Power Cleans
Weights Increments :
Rx- 115/80, 135/95, 155/105, 185/135
Sc- 75/55, 95/65, 115/80, 135/95
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 21, 2018
Athletes:
Men / Women
All Athletes
Leaderboard
Push Jerk
Micheal Young
5 x 8 @ 185 lbs
Ryan Schneider
5 x 8 @ 115 lbs
Kyle Hardy
5 x 8 @ 95 lbs
Athletes
1
Micheal
Young
4:00 PM CrossFit
5 x 8 @ 185 lbs
2
Keith
Goforth
6:00 PM CrossFit
5 x 8 @ 135 lbs
3
Ryan
Schneider
4:00 PM CrossFit
5 x 8 @ 115 lbs
4
Kyle
Hardy
9:30 AM CrossFit
5 x 8 @ 95 lbs
4
Michael
O'Hare
CrossFit: 5:00 AM
5 x 8 @ 95 lbs
5
Bob
Naes
5:00 PM CrossFit
5 x 8 @ 85 lbs
6
Kate
Vest
4:00 PM CrossFit
5 x 8 @ 75 lbs
7
Sarah
Berger
CrossFit: 5:00 AM
5 x 8 @ 65 lbs
8
Sangita
Aradhyula
6:00 PM CrossFit
5 x 8 @ 55 lbs
9
Kevin
Largent
6:00 AM CrossFit
4 x 8 @ 115 lbs
95,115x4
9
Linda
Boman
6:00 PM CrossFit
4 x 8 @ 60 lbs
1 at 55
9
Steve
Johnson
6:00 AM CrossFit
4 x 8 @ 115 lbs
95, 4x115
9
Brendan
Wuest
9:30 AM CrossFit
1 x 8 @ 225 lbs
135,155,175,195,215,225
9
Caitlin
Brenner
5:00 PM CrossFit
1 x 8 @ 90 lbs
55-65-75-85
9
Colin
Wright
4:00 PM CrossFit
1 x 8 @ 135 lbs
9
Greg
Cochran
CrossFit: 5:00 AM
1 x 8 @ 135 lbs
2@ 95 2@115
9
Teresa
Koebbe
5:00 PM CrossFit
1 x 8 @ 85 lbs
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