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Components
Box Jumps
40 yard Sprint
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
10 Week Youth Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Weightlifting
Date
WOD
26Sept2014 - 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):
0 (0/0)
WOD
26Sept2014
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
Stretches: Posterior Chain Floss, Single Leg Flexion, Third World
Strength & Skill
Box Jumps (8-6-4-2-1-1-1)
40 yard Sprint (1-1-1-1-1)
Metcon
Metcon (Time)
26Sept2014
6 rds. Work Capacity of:
9 x Overhead Squat (95# / 65#)
15 x Burpees
21 x Double Unders
-30 Second Rest-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 26, 2014
Athletes:
Men / Women
All Athletes
Leaderboard
Box Jumps
Justin Stein
08/19/2014
4 x 10
Kyle Hardy
07/16/2014
7 x 4
Aaron Emerson
11/28/2017
8 x 3
Athletes
1
Anthony
Hodges
6:00 PM CrossFit
1 x 1
46 inches
1
Justin
Stein
9:30 AM CrossFit
1 x 1
40.5 inches (three 45's and one 25)
2
Alyssa
Akers
6:00 PM CrossFit
1 x 2
30 inches
3
Alejandra
Hernandez ...
6:00 PM CrossFit
1 x 1
20
3
Alex
Watson
6:00 PM CrossFit
1 x 1
30 + 1 plate
4
Nicole
Kovaluk
9:30 AM CrossFit
1 x 0
36 in
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