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Location
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CrossFit Ballwin
Program
10 Week Youth Program
CrossFit
CrossFit Foundations
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PRIME
Weightlifting
Date
WOD
26JUN2018 - 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
26JUN2018
Megan Pohlman
Warm-up
General Movement:
5 Rds of Partner Rowling Game
25 Ft Line Drill:
Quad Stretch
Soldier Kicks (opposite foot to hand)
Cradle Stretch
Walking Samson
Side Lunge
Toe Walk
Heel Walk
Build speed through following:
Side Shuffle (facing in)
Side Shuffle (facing out)
Karaoke
Skip for Height
Skip for Length
High Knees
Butt Kickers
Mobility
Kettlebell Calf Stretch – 1:00 each side
On one knee, take medium weight kettlebell and place it on top of front knee. Let the weight from the kettlebell drive the knee out over toe until you feel a stretch in the calf.
Banded Hamstring Stretch 1:00 each side
Lay on backs with medium tension band. Loop band around mid foot and try to get leg straight up and down with knee locked and heel pressing towards the ceiling.
Pigeon Pose – 1:00 each side
Bring one leg in front of body with the other straight behind. The goal is to have the shin straight across with hips and shoulder squared forward. Lean forward over the front leg to dive deeper into stretch.
Metcon
Boat Race (Time)
3 Rounds:
500 Meter Row
400 Meter Run
-Rest 3:00 between rounds
*Although simple on paper, the magic of these intervals lies in the intensity of each round. Score is total time including the rest.
*For athletes who are unable to run, substitutions are listed below:
- Cal Bike: 28/20
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 26, 2018
Athletes:
Men / Women
All Athletes
Leaderboard
Boat Race
Brendan Wuest
04/25/2019
16:08
Trenton Campbell
06/26/2018
16:19
Casey Cromwell
04/25/2019
16:55
Athletes
1
Trenton
Campbell
4:00 PM CrossFit
16:19
2
Chris
Seris
5:00 AM CrossFit
17:15
Bike instead of run due to storm
3
Justin
Stein
9:30 AM CrossFit
17:30
4
Jeremy
Chacon
9:30 AM CrossFit
17:31
5
Sam
Hardy
4:00 PM CrossFit
17:41
6
Casey
Cromwell
9:30 AM CrossFit
17:49
7
Caitlin
Brenner
5:15 PM CrossFit
17:51
8
Teresa
Koebbe
5:15 PM CrossFit
17:55
9
Aaron
Emerson
12:00 PM CrossFit
18:09
10
Derrick
Lehman
9:30 AM CrossFit
18:25
11
Caleb
Welchans
5:00 AM CrossFit
18:30
28 cal bike
12
Shannon
Moncheski
4:00 PM CrossFit
19:10
13
Greg
Mathison
4:00 PM CrossFit
19:17
14
Kelly
Johansen
4:00 PM CrossFit
19:35
15
Gary
Hilligoss
12:00 PM CrossFit
19:38
16
Sarah
Berger
5:00 AM CrossFit
19:46
bike(lightning)
17
Sutton
Norris
6:30 PM CrossFit
16:44
Raulph!
18
Michael
Brennan
6:30 PM CrossFit
17:05
19
Josiah
Peacock
9:30 AM CrossFit
17:36
20
Josh
Gray
5:15 PM CrossFit
18:13
21
Angela
McClure
6:30 PM CrossFit
19:02
22
Mike
Conway
6:30 PM CrossFit
20:54
4:33, 12:52, 20:54
23
Brandon
Theisen
5:00 AM CrossFit
21:15
28 cal bike
24
Carolyn
Johnson
12:00 PM CrossFit
21:26
20 cal bike
25
Anushka
Dharmasanam
6:30 PM CrossFit
21:30
26
Lars
Johansen
5:00 AM CrossFit
22:40
27
Manaswini
Mishra
6:30 PM CrossFit
23:30
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