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Metcon
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Location
(All)
CrossFit Ballwin
Program
10 Week Youth Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Weightlifting
Date
WOD
14SEP2018 - 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
14SEP2018
Nick Johnson
Warm-up
200 Meter Run
Line Drills:
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Mobility
Front Rack Stretch – 1:00
Ankle Stretch – :30 Seconds Each Side
Strength & Skill
Sandbag Zercher Reverse Lunge
1. Positioning
2. Breathing
Sandbag to Shoulder
1. Hand Position
2. Arms Long
Lateral Hops:
1. Feet Close
Row
1. Relax the Hands
2. Handle Straight In
Metcon
Metcon (AMRAP - Rounds and Reps)
Teams of 3
AMRAP 25:
4 Sandbag Zercher Reverse Lunges (150/100)
6 Sandbag to Shoulder (150/100)
20 Lateral Sandbag Hops
200 Meter Row
**Relay style. Athlete 2 can start once athlete 1 leaves for the row.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 14, 2018
Athletes:
Men / Women
All Athletes
Athletes
1
Jeremy
Chacon
9:30 AM CrossFit
4 + 0
I'm not sure how to score this. I did 4 rounds, and my team did 1...
2
Becca
Brenner
4:00 PM CrossFit
13 + 0
Caitlin and joni
2
Blake
Wilderman
6:30 PM CrossFit
13 + 0
18 AMRAP w/ Barb. 100# sandbag. Forgot to count
2
Caitlin
Brenner
4:00 PM CrossFit
13 + 0
2
Jay
Shah
5:15 PM CrossFit
13 + 0
60 pound reverse lunges, 100 pounds sandbag shoulder
3
Brandon
Theisen
5:00 AM CrossFit
10 + 0
W/ STB, 100# sandbag
3
Sarah
Berger
5:00 AM CrossFit
10 + 0
W/BJT, Green bag, run 200m
4
Ben
Atkinson
4:00 PM CrossFit
4 + 80
100 lbs
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