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Components
Single Arm Kettlebell ...
Bent Over Row
Metcon
Settings
Location
(All)
CrossFit Glendora
Program
Boot Camp
WOD
Date
WOD
04/21/2016 - CrossFit Glendora
Class
(All)
5:00 AM WOD
7:00 AM WOD
9:00 AM WOD
3:30 PM WOD
5:00 PM WOD
6:00 PM WOD
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (9/14)
WOD
04/21/2016
Warm-up
400m run or 500m row
10 figure 8 shoulder swings
5 inch worms
2 rounds of
10 walking lunges
10 overhead squats
10 situps
5 pullups
20 double unders
Weightlifting
Single Arm Kettlebell Press (3x8 each arm)
Bent Over Row (10-10-10)
Metcon
Metcon (AMRAP - Rounds and Reps)
15minute AMRAP
10 Pistols (5 each leg)
15 Sit Ups
20 Double Unders
Rx+
15minute AMRAP
20 Pistols (10 each leg)
20 GHD Sit Ups
40 Double Unders
Mobility
Glute Smash/Hip External Rotation/Ankle Wall Stretch
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, April 21, 2016
Leaderboard
Men's Single Arm Kettlebell ...
Jeff Wann
02/24/2016
1 x 8 @ 53 lbs
Bill Coats
04/21/2016
1 x 8 @ 44 lbs
Jacob Gaines
03/18/2016
1 x 8 @ 44 lbs
Women's Single Arm Kettlebell ...
Erin Conyers
04/21/2016
1 x 8 @ 26 lbs
Ashley Fallon
02/24/2016
1 x 8 @ 26 lbs
Andrea Brycsak
02/24/2016
1 x 8 @ 26 lbs
Male Athletes
1
Dan
Shaffer
5:00 PM WOD
3 x 10 @ 53 lbs
1
Jeff
Wann
5:00 AM WOD
1 x 8 @ 53 lbs
1
Tyler
White
3:30 PM WOD
1 x 8 @ 53 lbs
2
Jonah
Hoye
7:00 PM WOD
3 x 8 @ 44 lbs
2
Bill
Coats
6:00 PM WOD
1 x 8 @ 44 lbs
2
Jacob
Gaines
5:00 AM WOD
1 x 8 @ 44 lbs
2
Jacob
Blasi
6:00 PM WOD
1 x 8 @ 44 lbs
3
Michael
Christensen
5:00 PM WOD
3 x 8 @ 35 lbs
3
Private
5:00 PM WOD
1 x 8 @ 35 lbs
Female Athletes
1
Kariann
Bernstein
3:30 PM WOD
3 x 8 @ 26 lbs
1
Andrea
Brycsak
5:00 PM WOD
1 x 8 @ 26 lbs
1
Ashley
Fallon
9:00 AM WOD
1 x 8 @ 26 lbs
1
Erin
Conyers
5:00 AM WOD
1 x 8 @ 26 lbs
1
Janel
Coats
5:00 PM WOD
1 x 8 @ 26 lbs
1
Karen
Victorine
6:00 PM WOD
1 x 8 @ 26 lbs
2
Amanda
Rifino
9:00 AM WOD
3 x 8 @ 18 lbs
2
anna
christensen
5:00 PM WOD
3 x 8 @ 18 lbs
2
Angelica
Virgen
5:00 AM WOD
1 x 8 @ 18 lbs
2
Janette
Walczak
5:00 PM WOD
1 x 8 @ 18 lbs
2
Private
5:00 AM WOD
1 x 8 @ 18 lbs
3
Michele
Trent
5:00 PM WOD
3 x 8 @ 13 lbs
4
Victoria
Adams
9:00 AM WOD
3 x 4 @ 35 lbs
3x4 @ 26 lbs
4
Megan
Trent
5:00 PM WOD
1 x 8 @ 0 lbs
buff by byrnes
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