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Components
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Senior Weightlifting
Weightlifting
Date
Workout
20Apr2016 - 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 (14/6)
Workout
20Apr2016
Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Mobility:
1) Banded Bully
2) Pigeon
3) Calf Stretch
Metcon
Metcon (Time)
7 RFT:
7 Back Squats (135/85)
7 Burpee Box Jumps (24/20)
7 Pull-Ups
7 Kettlebell Swings (53/35)
7 Jumping Lunges
7 Kettlebell SDHP (53/35)
7 Hang Power Cleans (135/85)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 20, 2016
Clients:
Men / Women
All Clients
Male Clients
1
Dusty
Schmidt
9:30 AM CrossFit
21:23
2
Eric
Priaulx
9:30 AM CrossFit
24:11
3
Alex
Luebbers
9:30 AM CrossFit
25:31
4
Anthony
Hodges
9:30 AM CrossFit
28:37
5
Andrew
Stitzel
5:00 PM CrossFit
35:00
6
Grant
Burdeau
5:00 PM CrossFit
0:00
rough day...
6
Kent
Higginbotham
9:30 AM CrossFit
0:00
didn't finish
7
Bob
Naes
4:00 PM CrossFit
30:00
5 rounds of 7 reps plus 11 reps. 85#
7
Bob
Portell
6:00 PM CrossFit
30:00
5 + 28
7
Greg
Mathison
4:00 PM CrossFit
30:00
5 rounds RX on weight...so, that's a first. 4 rounds with real pu...
7
Jeff
Greene
4:00 PM CrossFit
30:00
5+31 95#
7
Justin
Fadler
6:00 AM CrossFit
30:00
DNF 6 rounds plus 28 reps
7
Kyle
Hardy
4:00 PM CrossFit
30:00
6+10
7
Steve
Johnson
6:00 AM CrossFit
30:00
DNF 6+8, 95,20,jump,44,3 jump+4 sir squat,44,95
Female Clients
1
Private
9:30 AM CrossFit
29:30
2
Julie
Vasilak
5:00 PM CrossFit
30:00
3 + 40reps...then broke my butt
2
Ninette
Campbell
4:00 PM CrossFit
30:00
6+15
3
Linda
Boman
4:00 PM CrossFit
28:45
4 rounds 21 reps
4
Elise
Bakalor
9:30 AM CrossFit
30:00
4+51 reps. Blue band pu, 75lb
4
Private
9:30 AM CrossFit
30:00
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