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Components
Rush Hour
Settings
Location
(All)
CrossFit Ballwin
Program
10 Week Youth Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Weightlifting
Date
WOD
21JUN2019 - CrossFit Ballwin
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
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
21JUN2019
Warm-up
1 Minute:
Easy Bike
Push-up to Down Dog
PVC Pass Throughs
45 Seconds:
Moderate Bike
Inchworm to Push-up
PVC Lat Stretch
30 Seconds:
Faster Bike
Up Dog to Down Dog
PVC Pass Throughs (More Narrow)
Modified Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Romanian Deadlifts
Mobility
Post Chest Stretch: 45 Seconds Each Side
Post Underarm Stretch: 45 Seconds Each Side
Strength & Skill
Lateral Barbell Burpee:
1. Footwork
2. Move Prep
Power Snatch:
1. Launch Button
2. Move prep
Metcon
Rush Hour (Time)
On the 4:00 x 5 Rounds:
14/10 Calorie Bike
10 Lateral Barbell Burpees
5 Power Snatches (135/95)
*Slowest round is recorded
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 21, 2019
Athletes:
Men / Women
All Athletes
Leaderboard
Rush Hour
Brendan Wuest
06/21/2019
1:30
Justin Stein
06/21/2019
2:25
Athletes
1
Brendan
Wuest
5:15 PM CrossFit
1:30
#165,1:25,1:27,1:30,1:27,1:24
2
Nick
Belden
4:00 PM CrossFit
2:21
3
Justin
Stein
9:30 AM CrossFit
2:25
4
Caitlin
Brenner
4:00 PM CrossFit
2:05
so, 75lbs
5
Katie
Pandolfo
9:30 AM CrossFit
2:20
220;211;214;220;215 65#
6
Ninette
Campbell
5:15 PM CrossFit
2:24
85#
7
Teresa
Koebbe
9:30 AM CrossFit
2:27
75#
8
Kaylee
Bonnett
5:15 PM CrossFit
2:31
85lbs
9
Zack
Dorton
6:30 PM CrossFit
2:36
10
Benjamin
Sheldon
6:00 AM CrossFit
2:41
#95
11
Karen
Shebik
5:15 PM CrossFit
2:43
65 snatch
12
Ben
Atkinson
4:00 PM CrossFit
2:52
105 lbs
12
Greg
Cochran
5:00 AM CrossFit
2:52
115 lbs snatch
13
Jason
Hoffman
5:00 AM CrossFit
3:04
95 lb snatch
14
Adam
Wehrmeister
4:00 PM CrossFit
3:12
95lbs
15
Jessica
Billham
6:30 PM CrossFit
3:13
95 x 1 round 85 x 4 rds
16
Bob
Naes
4:00 PM CrossFit
3:15
35# 10 reps for snatches
16
Jimmy
Moncheski
5:00 AM CrossFit
3:15
105lbs 2:45,2:39,2:41,2:50,3:15
17
Jeremy
Chacon
4:00 PM CrossFit
3:47
115#
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