Show WOD in Full Screen
Auto Scroll Page
Components
Back Squat
Metcon
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
Girls Who Lift
Performance Lab-Home School
Date
WOD
Friday - CrossFit Pineville
Class
(All)
5:30 AM CrossFit
9:00 AM CrossFit
11:00 AM CrossFit
4:00 PM CrossFit
5:15 PM CrossFit
6:30 PM CrossFit
At Home Workout
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
31 (13/18)
WOD
Friday
Warm-up
2 sets of 30 sec of each movement
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Walk
*Station 3 – Kang Squats
*Station 4 – Side Plank Hold
*Station 5 – Cossack Squats
Weightlifting
Back Squat (5x2)
E3MOM
*If you have been squatting then perform all sets at 90+%. If not build through the sets to a heavy double.
Metcon
Metcon (Time)
For time:
25 Pull-Ups
50 Wall Balls (20/14)
100 DU
50 Wall Balls
25 Pull-Ups
*15 min time cap
Home Workout
Metcon (Time)
Annie’s BFF Karen
You choose one of the following
10 rounds
15 wallballs (20/14)
15 double unders (30 SU)
15 abmat sit-ups
Or
5 rounds
30 wallballs
30 double unders (60 SU)
30 abmat sit-ups
Accessories
Triple threat shoulders
3 sets
10 dB front raise
10 dB lateral raise
10 dB strict press
Pick a weight you can go unbroken and not put dB’s down
Rest as needed
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 10, 2020
Leaderboard
Men's Back Squat
Brandon Shuck
07/18/2019
5 x 2 @ 470 lbs
Travis Stutts
07/18/2019
5 x 2 @ 375 lbs
Cory McCleaf
12/05/2015
5 x 2 @ 335 lbs
Women's Back Squat
Shannon Rolinger
07/10/2020
5 x 2 @ 240 lbs
Carrie Todd
07/10/2020
5 x 2 @ 215 lbs
Jackie Cansler
07/10/2020
5 x 2 @ 200 lbs
Male Athletes
1
Christoper
Kellogg
6:30 PM CrossFit
5 x 2 @ 315 lbs
1
Jacob
Gloudemans
5:15 PM CrossFit
5 x 2 @ 315 lbs
2
Jerry
Rolinger
5:30 AM CrossFit
5 x 2 @ 295 lbs
3
Neal
Davis
11:00 AM CrossFit
5 x 2 @ 265 lbs
4
George
Wright
4:00 PM CrossFit
5 x 2 @ 225 lbs
Maybe could have done 245 🤷♂️
5
Steve
Jackson
9:00 AM CrossFit
5 x 2 @ 175 lbs
6
Brad
McMillan
9:00 AM CrossFit
5 x 2 @ 155 lbs
Knees shaky getting back into it. Stay on this weight for 60 days...
7
William
Hays
6:30 PM CrossFit
5 x 2 @ 145 lbs
8
Travis
Stutts
5:15 PM CrossFit
5 x 2 @ 0 lbs
I didn't show up to class :(
8
Ryan
Spitzer
6:30 PM CrossFit
2 x 2 @ 215 lbs
8
Jeremy
Lundstrom
4:00 PM CrossFit
1 x 2 @ 215 lbs
Hip still funky
8
Kevin
Day
5:30 AM CrossFit
1 x 2 @ 255 lbs
225, 235,245,245,255
8
Spencer
Jones
11:00 AM CrossFit
1 x 2 @ 455 lbs
Female Athletes
1
Shannon
Rolinger
5:30 AM CrossFit
5 x 2 @ 240 lbs
2
Carrie
Todd
4:00 PM CrossFit
5 x 2 @ 215 lbs
85%
3
Jackie
Cansler
5:15 PM CrossFit
5 x 2 @ 200 lbs
4
Jace
Lundstrom
4:00 PM CrossFit
5 x 2 @ 185 lbs
5
Beth
Fagan
9:00 AM CrossFit
5 x 2 @ 165 lbs
6
Lisa
Bryant
5:15 PM CrossFit
5 x 2 @ 155 lbs
7
Elizabeth
Patterson
4:00 PM CrossFit
5 x 2 @ 115 lbs
8
Maria
Nagem
6:30 PM CrossFit
5 x 2 @ 100 lbs
9
Angela
Drosinis
9:00 AM CrossFit
5 x 2 @ 80 lbs
9
Omayra
Rosa
9:00 AM CrossFit
5 x 2 @ 80 lbs
10
Michelle
Shuck
5:30 AM CrossFit
4 x 2 @ 165 lbs
80%
10
Alyssa
Carlson
5:15 PM CrossFit
3 x 2 @ 135 lbs
10
Allie
Beacham
9:00 AM CrossFit
2 x 2 @ 140 lbs
10
Cassie
Steck
4:00 PM CrossFit
1 x 2 @ 170 lbs
10
Emilie
Jones
11:00 AM CrossFit
1 x 2 @ 130 lbs
10
Jasmine
Nivens
9:00 AM CrossFit
1 x 2 @ 120 lbs
10
Jennifer
Rosa
9:00 AM CrossFit
1 x 2 @ 85 lbs
10
Rachel
Hedrick
11:00 AM CrossFit
1 x 2 @ 230 lbs
Loading...
Powered By Wodify