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Components
Jackie
Settings
Location
(All)
Blue Titan Fitness & Self Defense
Program
Black Belt Prep
Boxing
Character and Confidence Challenge
CrossFit Foundations
CrossFit Level 1
CrossFit Masters
Force Training
Future Kravists (4-7)
Hybrid Elite
Jr. Black Belt Prep
Kickboxing Bag & Cardio Conditioning Class
Krav Maga Grappling
Krav Maga Level 1
Krav Maga Level 1/2
Krav Maga Level 2
Krav Maga Level 2/3
Krav Maga Level 3
Krav Maga Level 3/4
Krav Maga Level 4/5
Krav Maga Level 5
KravFit
Open Gym
Promotion Test
Spar
Date
WOD
November - Blue Titan Fitness & Self Defense
Class
(All)
5:00 AM CF Level 1
6:00 AM CF Level 1
9:00 AM CF Level 1
6:00 PM CF Level 1
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
16 (10/6)
WOD
November
Warm-up
Blue Titan CrossFit Standard
Range of Motion & Blood Flow Drills:
- Jog, Knees up, Butt Kicks
- Shuffle, Carioca, Backwards
- Bear Crawl, Crab Walk
- Lunges, Stretch Kicks
- Inch Worms, Broad Jumps
- Jumping Jacks, Quick/Slow Feet
- Burpees, Push ups, Air Squats
Group Stretch & Athlete Specific Stretch
Skills & Drills
Review Rowing technique -
500 meter slow practice row
Thruster Progression
Air Squat
Front Squat
Push Press
Connect them all
Strict Pull Up Progression
10 Strict Pull ups
or
2 x 5 attempts at a pull up. Going up an
inch or 2 is ok. Not getting over the bar is understood.
2 x 10 Jumping Negatives 5-8 second decent
WOD
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Finisher
Roll out / Mobility or work on any movement with the coaches.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, November 19, 2015
Leaderboard
Men's Jackie
Eric Basek
08/21/2018
7:21
Brian Hoesly
04/03/2019
7:56
Bryan McCarthy
08/21/2019
8:06
Women's Jackie
Becca McCarthy
04/03/2019
9:40
Private
08/21/2019
9:58
Kelly Miniter
08/21/2019
10:15
Male Athletes
1
Omar
Rivera
6:00 PM CF Level 1
7:14
2
Stephen
Antonelli
6:00 PM CF Level 1
7:50
3:30 1000 meter row
3
Axel
Sanchez
6:00 PM CF Level 1
8:35
4
Alex
McConnell
6:00 PM CF Level 1
9:30
5
Lee
Neidich
6:00 PM CF Level 1
10:10
6
Jake
Katz
5:00 AM CF Level 1
8:52
7
Private
6:00 PM CF Level 1
9:47
8
Glen
Katz
5:00 AM CF Level 1
10:03
9
Michael
Koppelmann
5:00 AM CF Level 1
11:29
10
mateo
daza
6:00 PM CF Level 1
14:17
Female Athletes
1
Becca
McCarthy
6:00 PM CF Level 1
10:26
2
Sandra
Hills
5:00 AM CF Level 1
8:37
3
Wendy
Ferriero
6:00 PM CF Level 1
11:00
4
monica
perez
5:00 AM CF Level 1
11:57
5
amber
hilburn
5:00 AM CF Level 1
12:09
6
Stephanie
Reinertsen
6:00 PM CF Level 1
14:00
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