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Components
Speed Back Squat
Speed Front Squat
Dynamic Push Ups
2k Row
Settings
Location
(All)
CrossFit Ballwin
Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Senior Weightlifting
Weightlifting
Date
Workout
22Aug2014 - CrossFit Ballwin
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
4:30 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):
13 (6/7)
Workout
22Aug2014
Warm-up
Barbell Complex (light weight)
2 Rounds
2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups
Stretches: Single Leg Flexion, Oly Wall Sit, Scorpion/T-Twist
Strength & Skill
Speed Back Squat (4-4-4-4)
Speed Front Squat (4-4-4-4)
Dynamic Push Ups (Breakup or complete at once.)
Metcon
2k Row (Time)
Max Effort 2k Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 22, 2014
Clients:
Men / Women
All Clients
Leaderboard
Men's Speed Back Squat
Trenton Campbell
08/22/2014
1 x 4 @ 135 lbs
Justin Stein
08/22/2014
1 x 4 @ 135 lbs
Women's Speed Back Squat
Ninette Campbell
08/22/2014
1 x 4 @ 95 lbs
Male Clients
1
Paul
Collum
6:00 AM CrossFit
1 x 4 @ 185 lbs
2
Jordan
Hildebrand
9:30 AM CrossFit
1 x 4 @ 135 lbs
2
Justin
Stein
9:30 AM CrossFit
1 x 4 @ 135 lbs
2
Scott
Carver
4:30 PM CrossFit
1 x 4 @ 135 lbs
2
Trenton
Campbell
9:30 AM CrossFit
1 x 4 @ 135 lbs
3
Andy
Ruzicka
6:00 AM CrossFit
1 x 4 @ 95 lbs
Female Clients
1
Ninette
Campbell
6:00 PM CrossFit
1 x 4 @ 95 lbs
2
Rebecca
Hildebrand
4:30 PM CrossFit
4 x 4 @ 85 lbs
85#, 85#, 85#
2
Kim
Stock
4:30 PM CrossFit
3 x 4 @ 85 lbs
2
Samantha
Williams
4:30 PM CrossFit
1 x 4 @ 85 lbs
35--55--65--85
3
Ginny
Hardy
9:30 AM CrossFit
1 x 4 @ 65 lbs
4
Ellen
Stein
6:00 AM CrossFit
1 x 4 @ 55 lbs
4
Kristin
Ruzicka
6:00 AM CrossFit
1 x 4 @ 55 lbs
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