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Components
Front Squat
Banded KB Swings
Weighted Hip Extensions
Reverse BB Lunges with KB
Metcon
Settings
Location
(All)
CrossFit Point Break
Program
BodyFit
BroFit
Cardio Fit
CrossFit
Nutrition Coach
Online Fit
PB Kids
Point Break Recess Camp
Date
WOD
04/03/17 - CrossFit Point Break
Class
(All)
5:15 AM CrossFit
Open Gym
9:15 AM CrossFit
4:30 PM CrossFit
5:30 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):
38 (22/16)
WOD
04/03/17
Warm-up
A: Metcon (No Measure)
2 Rounds
20 Good Mornings 75/55
10 Russian KB Swings 53/35
15 GHD Sit ups
10 Toes 2 Bar
Strength
B1 : Front Squat (3,3,3,3,3 )
B2: Banded KB Swings (5 x 10 )
Extra Work
C1: Weighted Hip Extensions (4 x 12 )
45/25
C2 : Reverse BB Lunges with KB (4 x 8 Each Leg 53/35 )
Conditioning
D: Metcon (Time)
3 Rounds
30 Cals on Rower
15 Box Jumps 24/20
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 03, 2017
Leaderboard
Men's Front Squat
Donnie Martindale
02/19/2018
1 x 1 @ 405 lbs
jaron Becerra
02/03/2020
1 x 1 @ 355 lbs
Juan Chavez
10/31/2016
1 x 1 @ 355 lbs
Women's Front Squat
Rosemary Imbert
09/09/2019
1 x 1 @ 191 lbs
Calli Stidham
09/09/2019
1 x 1 @ 175 lbs
Monica Terrell
09/09/2019
1 x 1 @ 175 lbs
Male Athletes
1
Kirk
Moore
5:15 AM CrossFit
1 x 3 @ 315 lbs
2
JOSE
MELENDEZ
Open Gym
1 x 3 @ 275 lbs
Back hurts
2
Ricky
Calderon
6:30 PM CrossFit
1 x 3 @ 275 lbs
3
Justin
Stidham
5:15 AM CrossFit
1 x 3 @ 255 lbs
3
Private
5:15 AM CrossFit
1 x 2 @ 255 lbs
4
Jason
Eldred
5:30 PM CrossFit
2 x 3 @ 225 lbs
4
Bryan
Steuer
5:30 PM CrossFit
1 x 3 @ 225 lbs
4
Robert
Smith
9:15 AM CrossFit
1 x 3 @ 225 lbs
4
Zach
Robinette
4:30 PM CrossFit
1 x 3 @ 225 lbs
5
Jamie
Anderson
5:15 AM CrossFit
1 x 3 @ 205 lbs
5
Pedro
Melendez
5:15 AM CrossFit
1 x 3 @ 205 lbs
5
Gary
Bowker
4:30 PM CrossFit
1 x 2 @ 205 lbs
5
Cody
Williams
4:30 PM CrossFit
1 x 1 @ 205 lbs
6
Byron
Black
6:30 PM CrossFit
5 x 3 @ 185 lbs
Started at 75 and maxed at 185#
6
Bill
Thompson
6:30 PM CrossFit
2 x 3 @ 185 lbs
6
Anil
Hussain
5:30 PM CrossFit
1 x 3 @ 185 lbs
6
Brian
Wilcox
5:15 AM CrossFit
1 x 3 @ 185 lbs
6
James
Vultaggio
5:15 AM CrossFit
1 x 3 @ 185 lbs
7
Brian
Cresswell
9:15 AM CrossFit
1 x 3 @ 165 lbs
7
Fred
McDaniel
9:15 AM CrossFit
1 x 3 @ 165 lbs
8
mario
cortes
6:30 PM CrossFit
1 x 3 @ 80 lbs
9
Charles
Lafkoff
9:15 AM CrossFit
5 x 3 @ 0 lbs
3 @ 75, 3 @ 95, 3 @ 115, 3 @ 135, 3 @ 155#
Female Athletes
1
Melissa
Jacob
4:30 PM CrossFit
1 x 3 @ 215 lbs
2
Lindsey
Martin
9:15 AM CrossFit
1 x 1 @ 185 lbs
1x2 @175 after failed 185, 1x3 165
3
Emma
Knowles
5:30 PM CrossFit
1 x 1 @ 175 lbs
Spot on last 2
4
Allison
Muhlbauer
5:15 AM CrossFit
1 x 3 @ 155 lbs
4
Leslie
Eldred
5:15 AM CrossFit
1 x 3 @ 155 lbs
4
Rosemary
Imbert
4:30 PM CrossFit
1 x 3 @ 155 lbs
5
Liz
Koehler
6:30 PM CrossFit
2 x 1 @ 145 lbs
6
Monica
Terrell
4:30 PM CrossFit
1 x 3 @ 135 lbs
6
Shelia
Garcia
4:30 PM CrossFit
1 x 3 @ 135 lbs
7
Brenda
Andrews
9:15 AM CrossFit
1 x 3 @ 125 lbs
7
Katie
Wright
9:15 AM CrossFit
1 x 3 @ 125 lbs
after cardio class, legs were dead
7
Page
Shields
9:15 AM CrossFit
1 x 3 @ 125 lbs
8
haidee
santiago
5:15 AM CrossFit
1 x 3 @ 105 lbs
8
Kimberly
Bryant
5:15 AM CrossFit
1 x 3 @ 105 lbs
3x55 3x75 3x95 3x100 3x105
9
Caylin
Young
9:15 AM CrossFit
1 x 3 @ 95 lbs
10
Private
5:15 AM CrossFit
3 x 3 @ 45 lbs
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