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Components
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
10 Week Youth Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Weightlifting
Date
WOD
05NOV2018 - CrossFit Ballwin
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
9:30 AM CrossFit
12:00 PM 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
05NOV2018
Elise Bakalor
Warm-up
:30 Seconds
Easy Row
Active Spidermans
Medium Row
Push-ups to Down Dog
Fast Row
Air Squats
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Childs Pose on Box – 1 Minute
Box Supported Ankle Stretch – 1 Minute
Strength & Skill
Row:
1. Lower Body Placement
Chest to Bar Pull-Ups:
1. Elbows Back
2. Move Prep
Burpee Box Jumps:
1. Hips Low
2. Move Prep
Clean & Jerks:
1. Elbows, Elbows
2. Move Prep
Metcon
On the clean and jerks, athletes should use a weight that they could complete unbroken when fresh.
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
27/21 Calorie Row
21 Chest to Bar Pull-Ups
15 Burpee Box Jumps (24/20)
9 Clean and Jerks (135/95)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 05, 2018
Athletes:
Men / Women
All Athletes
Athletes
1
Brendan
Wuest
4:00 PM CrossFit
2 + 64
rx+165c&j
2
Dakota
Steed
6:30 PM CrossFit
2 + 56
3
Casey
Cromwell
6:00 AM CrossFit
2 + 55
Enjoy 🙃
4
Jeremy
Chacon
5:15 PM CrossFit
2 + 47
getting over a cold
5
Chris
Seris
5:00 AM CrossFit
2 + 45
2 rds, row, 18 C2B
6
Greg
Cochran
5:00 AM CrossFit
2 + 41
Banded CTB
7
Justin
Stein
9:30 AM CrossFit
2 + 31
8
Micheal
Young
4:00 PM CrossFit
2 + 13
9
Lars
Johansen
5:00 AM CrossFit
3 + 5
115#
10
Karen
Shebik
12:00 PM CrossFit
2 + 57
Pull ups, 55#bench press 85# C&J
11
Kaylee
Bonnett
4:00 PM CrossFit
2 + 50
12
Kyle
Schreiber
9:30 AM CrossFit
2 + 32
Band PU, 115 CJ
13
Shane
Briscuso
6:00 AM CrossFit
2 + 30
14
Bob
Naes
4:00 PM CrossFit
2 + 27
115#’s
15
Ninette
Campbell
4:00 PM CrossFit
2 + 25
all rx but P/u instead
16
Rebekah
Sillman
5:00 AM CrossFit
2 + 24
65# and green band
17
Caitlin
Brenner
5:15 PM CrossFit
2 + 22
green, 65lbs
18
Brandon
Theisen
5:00 AM CrossFit
2 + 17
115# c&j
19
Sarah
Berger
5:00 AM CrossFit
2 + 14
75, green band
20
Michael
O'Hare
5:00 AM CrossFit
2 + 7
125lbs
21
Jason
Hoffman
5:00 AM CrossFit
2 + 0
115 clean/jerk
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