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Components
Sled Drag Speed
Power Skips
Plank Holds
Front Squat
Back Squat
Metcon
‘Pennies’
Settings
Location
(All)
CrossFit Point Break
Program
BodyFit
BroFit
Cardio Fit
CrossFit
Nutrition Coach
Online Fit
PB Kids
Point Break Recess Camp
Date
WOD
10/30/15 - CrossFit Point Break
Class
(All)
5:15 AM CrossFit
6:15 AM CrossFit
9:15 AM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (10/7)
WOD
10/30/15
Warm-up
A: Coaches Choice
Competition Warm up
B: AMRAP 12 Min
AMRAP in 12
15 DB Front Squats @35/20
12 DB Push Press @35/20
10 DB V-Twist @35/20
*Rest 1 min
Strength
C1: Sled Drag Speed (4 x sets )
C2: Power Skips (4 x 150FT )
Explode for Height!
C3: Plank Holds (4 x 90 Sec Holds )
Competition Strength
D: Front Squat (Find 1 RM)
E: Back Squat (3×1 @85-90% 4×1 @90-97.5%)
Conditioning
F: Metcon (AMRAP - Rounds)
EMOM in 10 Mins
5 Man Makers 35/20
Competition Conditioning
G: ‘Pennies’ (Time)
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups
Want to see some of these movements in action? Check out our
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Whiteboard:
Friday, October 30, 2015
Leaderboard
Men's Sled Drag Speed
jaron Becerra
10/30/2015
1 x 1 @ 190 lbs
Brian Wilcox
10/30/2015
1 x 1 @ 135 lbs
Women's Sled Drag Speed
No female leaders to show...
Male Athletes
1
Michael
Carney
5:15 AM CrossFit
3 x 1 @ 295 lbs
4 45S AND A 25
2
James
Vultaggio
5:15 AM CrossFit
4 x 1 @ 235 lbs
3
Alberto
Fabian
9:15 AM CrossFit
4 x 1 @ 225 lbs
3
Michael
Gayle
4:30 PM CrossFit
4 x 1 @ 225 lbs
sled(90) + 135
3
Christopher
Mink
5:15 AM CrossFit
3 x 1 @ 225 lbs
4
jaron
Becerra
5:15 AM CrossFit
1 x 1 @ 190 lbs
5
Roberto
Diaz
6:15 AM CrossFit
1 x 1 @ 180 lbs
6
Brian
Wilcox
6:15 AM CrossFit
1 x 1 @ 135 lbs
7
Don
Kennedy
9:15 AM CrossFit
4 x 1 @ 45 lbs
8
Brian
Cresswell
9:15 AM CrossFit
4 x 1 @ 0 lbs
Female Athletes
1
Larissa
Franco
4:30 PM CrossFit
4 x 1 @ 190 lbs
2
Brie
Gomez
4:30 PM CrossFit
4 x 1 @ 180 lbs
2
Lynsy
Curry
4:30 PM CrossFit
4 x 1 @ 180 lbs
3
Brenda
Andrews
9:15 AM CrossFit
4 x 1 @ 125 lbs
3
Caylin
Young
9:15 AM CrossFit
4 x 1 @ 125 lbs
3
Linda
Ramos
9:15 AM CrossFit
4 x 1 @ 125 lbs
4
Private
5:15 AM CrossFit
4 x 125 @ 0 lbs
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