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Components
Deadlift
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Senior Weightlifting
Weightlifting
Date
Workout
24Nov2014 - CrossFit Ballwin
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
4:30 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (5/7)
Workout
24Nov2014
Warm-up
Warm Up # 1 (Jump Rope)
2 Rounds of:
2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups
Stretches: Oly Wall Sit, Posterior Chain Floss, Elevated Pigeon
Strength & Skill
Deadlift (5-3-1-1-1-1-1)
Deadlift
Metcon
Metcon (AMRAP - Reps)
24Nov2014
Tabata Inversion
10 sec Work : 20 sec Rest
10 rds. of:
- Push Jerk
10 rds. of:
- Power Clean
10 rds. of:
- Weighted Pull Ups
**30 rds total, only 5 minutes of work.
**Weights are based on 70% -75% 1RM.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 24, 2014
Clients:
Men / Women
All Clients
Male Clients
1
Tony
Suzda
6:00 PM CrossFit
1 x 1 @ 335 lbs
2
Justin
Stein
9:30 AM CrossFit
1 x 1 @ 315 lbs
2
Kyle
Hardy
9:30 AM CrossFit
1 x 1 @ 315 lbs
3
Bob
Gulino
6:00 AM CrossFit
1 x 1 @ 305 lbs
4
Evan
Martin
6:00 PM CrossFit
1 x 1 @ 240 lbs
Female Clients
1
Samantha
Williams
6:00 PM CrossFit
1 x 1 @ 255 lbs
2
Ninette
Campbell
9:30 AM CrossFit
1 x 1 @ 245 lbs
5x 175# 3x 225# 1x 245# 1x 245#
3
Rebecca
Hildebrand
4:30 PM CrossFit
1 x 1 @ 240 lbs
175; 200; 225; 235; 240; missed 245
4
Kim
Stock
6:00 PM CrossFit
1 x 1 @ 235 lbs
5
Alyssa
Akers
6:00 PM CrossFit
1 x 1 @ 215 lbs
5
Kristen
Wall
6:00 PM CrossFit
1 x 1 @ 215 lbs
6
Aspen
Gereau
6:00 AM CrossFit
1 x 1 @ 115 lbs
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