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Components
Back Squat
Underbelly
Settings
Location
(All)
CrossFit Ballwin
Program
10 Week Youth Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Weightlifting
Date
WOD
03OCT2019 - CrossFit Ballwin
Class
(All)
5:00 AM CrossFit
9:30 AM CrossFit
12:00 PM CrossFit
4:00 PM CrossFit
Go and Flow w/ Coach Christen
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
03OCT2019
Warm-up
30 Seconds
Easy Single Unders
Glute Bridges
Front Plank
High Single Unders
Single Leg Glute Bridges (30 Seconds Each Side)
Side Planks (30 Seconds Each Side)
2 Rounds
1 Minute Wall Sit
30 Seconds Slow Air Squats
Mobility
Couch Stretch: 1 Minute Each Side
Strength & Skill
Double Unders:
1. Push the Floor
2. Move Prep
AbMat Sit-Ups:
1. Feel the Floor
2. Move Prep
Squats:
1. Spread the Floor
2. Move Prep
Weightlifting
Take 3-4 warm-up sets to building to the first "working" set of the day
Back Squat (3 Sets of 6)
Metcon
Underbelly (Time)
50-35-20:
Double Unders
AbMat Sit-Ups
Directly Into…
50-35-20:
Double Unders
Air Squats
After Party
Calves Foam Roll: 1 Minute Each Side
Quad Foam Roll: 1 Minute Each Side
Glute Foam Roll: 1 Minute Each Side
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 03, 2019
Clients:
Men / Women
All Clients
Leaderboard
Back Squat
Justin Fadler
3 x 6 @ 365 lbs
Brendan Wuest
3 x 6 @ 335 lbs
Trenton Campbell
3 x 6 @ 315 lbs
Clients
1
Brendan
Wuest
4:00 PM CrossFit
3 x 6 @ 335 lbs
2
Trenton
Campbell
6:30 PM CrossFit
3 x 6 @ 315 lbs
3
Chad
Kottmann
5:00 AM CrossFit
3 x 6 @ 275 lbs
4
Josiah
Peacock
4:00 PM CrossFit
3 x 6 @ 215 lbs
5
Bryan
Schell
6:30 PM CrossFit
3 x 6 @ 185 lbs
5
Casey
Cromwell
9:30 AM CrossFit
3 x 6 @ 185 lbs
5
Kyle
Schreiber
9:30 AM CrossFit
3 x 6 @ 185 lbs
5
Travis
Kostello
5:00 AM CrossFit
3 x 6 @ 185 lbs
185,185,205
6
Kaylee
Bonnett
6:30 PM CrossFit
3 x 6 @ 165 lbs
7
Spencer
Ehlers
5:00 AM CrossFit
3 x 6 @ 155 lbs
8
Lizzie
Coward
4:00 PM CrossFit
3 x 6 @ 145 lbs
9
Angela
McClure
5:00 AM CrossFit
3 x 6 @ 125 lbs
9
Caitlin
Brenner
5:00 AM CrossFit
3 x 6 @ 125 lbs
10
Jonelle
Harris
4:00 PM CrossFit
3 x 6 @ 115 lbs
11
Kellsie
Mace
4:00 PM CrossFit
3 x 6 @ 0 lbs
165
11
Justin
Stein
9:30 AM CrossFit
2 x 6 @ 275 lbs
11
Kyle
Hardy
9:30 AM CrossFit
2 x 6 @ 225 lbs
11
Teresa
Koebbe
4:00 PM CrossFit
1 x 6 @ 166 lbs
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