Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Senior Weightlifting
Weightlifting
Date
Workout
Super Awesome Patriotic Partner WOD - CrossFit Ballwin
Class
(All)
8:30 AM CrossFit
'Merica's Day WOD
10:00 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
6 (3/3)
Workout
Super Awesome Patriotic Partner WOD
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
Metcon
Metcon (Time)
Super Awesome Patriotic Partner WOD
With a partner, complete for Time:
400m Run Both
50 x Deadlift (225# / 155#)
200m Partner Carry
100 x Wall Balls (20# / 14#)
200m Partner Carry
100 x Tag Push-Ups
200m Partner Carry
50 x Leap Frogs
400m Run Both
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, July 04, 2015
Clients:
Men / Women
All Clients
Male Clients
1
Anthony
Hodges
'Merica's Day WOD
27:50
1
Justin
Stein
'Merica's Day WOD
27:50
2
Jeff
Greene
'Merica's Day WOD
34:50
W/Daisy Duke (Alex)
Female Clients
1
Laura
Priaulx
'Merica's Day WOD
25:40
400row/95dl/10+👶carry/12wb/jumpingairsquats
2
Private
'Merica's Day WOD
31:00
3
Jonelle
Harris
'Merica's Day WOD
39:36
started push ups on toes then moved to knees
Loading...
Powered By Wodify