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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
15NOV2018 - CrossFit Ballwin
Class
(All)
5:00 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
15NOV2018
Good to have you back, Chad!
Warm-up
:30 Seconds
Easy Bike
Active Spidermans
Medium Bike
Active Samson
Faster Bike
Push-up to Down Dog
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Pigeon Pose – 1 Minute Each Side
Strength & Skill
Deadlifts:
1. Shins Vertical
Abmat Sit-Ups:
1. Lower Back
Bike:
1. Pedal
Metcon
The weight on the barbell should be a load that athletes are capable of completing 25+ repetitions when fresh.
Metcon (Time)
For Time:
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Deadlifts (155/105)
*20/15 Cal Bike after each round
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, November 15, 2018
Athletes:
Men / Women
All Athletes
Athletes
1
Brendan
Wuest
5:15 PM CrossFit
13:23
unbroken
2
Caitlin
Brenner
4:00 PM CrossFit
15:01
3
Jeremy
Chacon
4:00 PM CrossFit
15:49
4
Casey
Cromwell
9:30 AM CrossFit
15:51
5
Becca
Street
4:00 PM CrossFit
19:20
6
Teresa
Koebbe
9:30 AM CrossFit
19:26
7
Ryan
Schneider
4:00 PM CrossFit
19:38
8
Derrick
Lehman
9:30 AM CrossFit
19:46
9
Josiah
Peacock
4:00 PM CrossFit
20:10
10
Micheal
Young
4:00 PM CrossFit
21:26
11
Karen
Shebik
12:00 PM CrossFit
21:50
12
Becca
Brenner
4:00 PM CrossFit
23:01
13
Rebekah
Sillman
12:00 PM CrossFit
24:18
14
Kyle
Schreiber
9:30 AM CrossFit
25:21
15
Warren
Durham
6:30 PM CrossFit
19:00
145 dl
16
Brandon
Gillett
6:30 PM CrossFit
21:00
135 dl
17
Ben
Atkinson
9:30 AM CrossFit
22:29
145 lbs
18
Christie
Derbin
5:15 PM CrossFit
26:30
planks last 2 rounds of su
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