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Components
Fran
Settings
Location
(All)
CrossFit Ballwin
Program
10 Week Youth Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Weightlifting
Date
WOD
31DEC2018 - 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
31DEC2018
One last gift for 2018.....FRAN!!
Warm-up
:30 Seconds
Side Lunges
Active Spidermans
Air Squats
Active Samson
Slow PVC Front Squats
Push-up to Down Dog
Slow PVC Thrusters
Straight Leg Walkouts
Banded Walks
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Couch Stretch: 1 Minute Each Leg
Front Rack Stretch: 45 Seconds
Ankle Stretch: 45 Seconds Each Leg
Child’s Pose: 45 Seconds
Strength & Skill
Pull-Ups:
1. Length
2. Breathing
3. Move Prep
Thrusters:
1. Launch & Look
2. Breathing
3. Move Prep
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 31, 2018
Athletes:
Men / Women
All Athletes
Leaderboard
Fran
Private
02/14/2020
3:02
CrossFit Ballwin
06/05/2014
3:49
Micheal Young
05/26/2017
3:54
Athletes
1
Casey
Cromwell
9:30 AM CrossFit
4:12
1
Trenton
Campbell
4:00 PM CrossFit
4:12
2
Justin
Stein
9:30 AM CrossFit
4:35
3
Chris
Seris
6:00 AM CrossFit
4:59
4
Micheal
Young
12:00 PM CrossFit
5:09
Hangover New Years Eve
5
Ninette
Campbell
4:00 PM CrossFit
6:41
5 minutes faster than last time!@!!!
6
Jason
Hoffman
5:00 AM CrossFit
8:26
7
Karen
Shebik
12:00 PM CrossFit
9:02
8
Gary
Hilligoss
4:00 PM CrossFit
9:07
9
Chad
Miller
5:00 AM CrossFit
9:24
Somehow this was my first Fran ever...
10
Derrick
Lehman
9:30 AM CrossFit
10:43
11
Megan
Pohlman
4:00 PM CrossFit
5:40
I can't do pull ups
12
Kaylee
Bonnett
4:00 PM CrossFit
6:06
just bar and chin up jumps
13
Rebekah
Sillman
6:00 AM CrossFit
6:37
55#, green band
14
Chad
Kottmann
12:00 PM CrossFit
7:15
Jumping pull ups
15
Brandon
Theisen
5:00 AM CrossFit
7:30
65#
15
Kimberly
Fleming
9:30 AM CrossFit
7:30
55lb / jumping pull ups
16
Greg
Cochran
12:00 PM CrossFit
8:23
95 lbs jumping CTB
17
Sarah
Berger
5:00 AM CrossFit
9:00
55, green band
18
Kelsey
Keeve
12:00 PM CrossFit
9:14
55 lbs
19
Benjamin
Sheldon
6:00 AM CrossFit
9:38
20
Sara
Summers
5:00 AM CrossFit
9:46
45# and banded PU
21
Caitlin
Brenner
12:00 PM CrossFit
12:31
55lbs
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