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Hot Sauce
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Location
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CrossFit Ballwin
Program
10 Week Youth Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Weightlifting
Date
WOD
23JUL2019 - CrossFit Ballwin
Class
(All)
5:00 AM CrossFit
9:30 AM CrossFit
12:00 PM 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
23JUL2019
Warm-up
30 SECONDS
Easy Row
Active Spidermans
PVC Pass Throughs
Moderate Row
Active Samson + Air Squat
PVC Lat Stretch
Faster Row
Push-up to Down Dog
PVC Overhead Squats
MODIFIED BARBELL WARMUP
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Strength & Skill
Lateral Erg Burpee:
1. Lean In
2. Move Prep
Row
1. Lean In
2. Move Prep
Overhead Squats:
1. Elbows Down
2. Move Prep
Metcon
Athletes should be able to complete 30, 25, 20, and 15 reps unbroken respectively when fresh
Hot Sauce (AMRAP - Reps)
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
REST 3 MINUTES
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
REST 3 MINUTES
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/85)
REST 3 MINUTES
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)
*The score today is total number of squats completed at each weight
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 23, 2019
Athletes:
Men / Women
All Athletes
Leaderboard
Hot Sauce
Casey Cromwell
07/23/2019
73 Reps
Trenton Campbell
07/23/2019
68 Reps
Justin Stein
07/23/2019
59 Reps
Athletes
1
Casey
Cromwell
9:30 AM CrossFit
73 Reps
18, 18, 19, 18
2
Trenton
Campbell
4:00 PM CrossFit
68 Reps
25,18,14,11
3
Justin
Stein
9:30 AM CrossFit
59 Reps
23; 13; 12; 11
4
Cynde
Harger
5:00 AM CrossFit
51 Reps
5
Chris
Seris
6:30 PM CrossFit
44 Reps
10, 11, 14, 9
6
Jeremy
Chacon
9:30 AM CrossFit
34 Reps
bad idea
7
Teresa
Koebbe
9:30 AM CrossFit
32 Reps
8
Kyle
Hardy
4:00 PM CrossFit
27 Reps
13,8,5,3 Stein is my hero!
9
Ninette
Campbell
4:00 PM CrossFit
25 Reps
Burpees and row day 2
10
Kyle
Schreiber
9:30 AM CrossFit
16 Reps
11
Kaylee
Bonnett
6:30 PM CrossFit
53 Reps
45, 55, 65, 75lbs
12
Travis
Kostello
12:00 PM CrossFit
49 Reps
75=12 95=12 105=13 115=12
13
Kelly
Johansen
12:00 PM CrossFit
31 Reps
35,45,55,65
14
Aaron
Emerson
12:00 PM CrossFit
30 Reps
50,60,70,80 dbsq
15
Brandon
Theisen
5:00 AM CrossFit
27 Reps
55,65,75,75
16
Bryan
Schell
6:30 PM CrossFit
26 Reps
75, 95, 115, 115
17
Shannon
Moncheski
4:00 PM CrossFit
22 Reps
45,55,65,75
18
Jimmy
Moncheski
5:00 AM CrossFit
21 Reps
65,75,85,95lbs
19
Kyle
Nesselbush
5:15 PM CrossFit
18 Reps
65/85/95/105 OH squats
20
Lily
Schell
6:30 PM CrossFit
9 Reps
45 lbs.
21
Gary
Hilligoss
5:00 AM CrossFit
0 Reps
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