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Components
Dopamine
Back Squat
Settings
Location
(All)
CrossFit Ballwin
Program
10 Week Youth Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Weightlifting
Date
WOD
23DEC2019 - CrossFit Ballwin
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
CrossFit: 7:00 AM
9:30 AM 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
23DEC2019
Warm-up
Stretch
30 Seconds Walking Spidermans
30 Seconds Walking Samson
30 Seconds Air Squats
Run
30 Seconds Easy Shuttle Runs
30 Seconds Moderate Shuttle Runs
30 Seconds Faster Shuttle Runs
Row
30 Seconds Easy Row
30 Seconds Moderate Row
30 Seconds Faster Row
Bike
30 Seconds Easy Bike
30 Seconds Moderate Bike
30 Seconds Faster Bike
Strength & Skill
Shuttle Sprints:
1. Body Weight
Bike & Row:
1. Body Weight
Metcon
Dopamine (Time)
Every 5 Minutes x 5 Rounds:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20/14 Cal Bike
*Record the time each round takes, with your score being the slowest of the 5 rounds
After Party
Back Squat Waves
Set 1: 6 Reps @ 76%
Set 2: 4 Reps @ 82%
Set 3: 2 Reps @ 88%
Rest 3 Minutes
Set 4: 6 Reps @ 82%
Set 5: 4 Reps @ 88%
Set 6: 2 Reps @ 94%
Rest 3 Minutes
Set 7: 6 Reps @ 88%
Set 8: 4 Reps @ 94%
Set 9: 2 Reps @ 100%
Back Squat
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 23, 2019
Athletes:
Men / Women
All Athletes
Leaderboard
Dopamine
Brendan Wuest
12/23/2019
2:55
Chris Seris
12/23/2019
3:25
Casey Cromwell
12/23/2019
3:40
Athletes
1
Brendan
Wuest
4:00 PM CrossFit
2:55
2:45,2:45,2:50,2:55,2:53
2
Chris
Seris
6:30 PM CrossFit
3:25
2:56/2:56/3:00/3:23/3:25
3
Casey
Cromwell
CrossFit: 7:00 AM
3:40
340, 333, 329, 329, 328
4
Teresa
Koebbe
9:30 AM CrossFit
3:57
3.27, 3.48, 3.57, 3.57, 3.49
5
Travis
Kostello
CrossFit: 7:00 AM
4:01
401,352,354,354,351
6
Justin
Stein
9:30 AM CrossFit
4:19
3:31; 4:05; 4:03; 4:15; 4:19
6
Kyle
Hardy
5:15 PM CrossFit
4:19
7
Sarah
Berger
5:00 AM CrossFit
4:23
8
Spencer
Ehlers
5:00 AM CrossFit
4:40
9
Brandon
Theisen
5:00 AM CrossFit
4:50
10
Kyle
Schreiber
9:30 AM CrossFit
5:00
346, 355, 413, PUKE, 416
11
Elegan
Kramer
9:30 AM CrossFit
4:00
10 Cal row 10 Cal bike
12
Bob
Naes
4:00 PM CrossFit
4:16
3:41, 3:47,3:49,4:10
13
Douglas
Krohn
6:00 AM CrossFit
4:18
3 Min x2, 3:42, 3:45
14
Pinki
Rani
6:30 PM CrossFit
4:30
8 cal row, bike
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