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Components
CrossFit Games Open 15.5
Deadlift
Sumo Deadlift
Settings
Location
(All)
St. Louis
Program
At Home
CrossFit WOD
Free Community / Bring a Friend WOD
M.O.V.E. Mobility
Murph Prep
Nutrition Counseling
Open Sunday Hero
Seminars
Date
Workout
Friday Wod - St. Louis
Class
(All)
CrossFit WOD: 5:00 AM
CrossFit WOD: 5:30 AM
CrossFit WOD: 6:30 AM
CrossFit WOD: 9:30 AM
CrossFit WOD: 11:45 AM
CrossFit WOD: 3:30 PM
CrossFit WOD: 4:30 PM
CrossFit WOD: 5:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
53 (33/20)
Workout
Friday Wod
Metcon
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
Weightlifting
Deadlift (6x3 Across)
Deadlift
OPTION #1 Recover as much as needed post wod and then complete you 6x3 at 75% of 1-RM Deadlift
(let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift)
Sumo Deadlift (3x8-12)
Sumo Deadlift
OPTION #2. Complete 3 sets at a moderate load with a strong pull from the floor and finishing every rep with a solid lockout.
OSC/AOT
Metcon (No Measure)
3 Sets:
15 Glute Bridges w/:03s Pause
*20 Cossack Squats
25 Hip Extensions
*AOT Empty Bar Cossack Squats + weighted Hip Extension (Same Reps!)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, February 08, 2019
Male Clients
1
Stephen
Savage
CrossFit WOD: 5:30 AM
7:08
2
Ryan
Sheridan
CrossFit WOD: 11:45 AM
7:10
3
Casey
Ancona
CrossFit WOD: 11:45 AM
8:22
4
Chris
Meador
CrossFit WOD: 3:30 PM
8:58
5
Private
CrossFit WOD: 5:30 PM
9:03
6
Andy
Grote
CrossFit WOD: 4:30 PM
9:39
7
Clay
Willis
CrossFit WOD: 11:45 AM
10:08
8
Brent
Goldstein
CrossFit WOD: 5:30 PM
10:51
no strategy, only 9 UB
9
Andrew
Melenbrink
CrossFit WOD: 11:45 AM
11:14
10
Patch
Duda
CrossFit WOD: 5:00 AM
11:25
11
Brian
Funke
CrossFit WOD: 5:00 AM
11:46
12
Jeremy
Bedenbaugh
CrossFit WOD: 9:30 AM
11:49
13
Peter
Fischer
CrossFit WOD: 3:30 PM
12:09
14
JAMES
BACHMAN
CrossFit WOD: 9:30 AM
12:23
back rack thrusters
15
Nicole
Magers
CrossFit WOD: 4:30 PM
12:49
16
Aaron
Smith
CrossFit WOD: 6:30 AM
12:59
17
Nathan
Seibel
CrossFit WOD: 5:30 PM
13:08
18
Adam
Kane
CrossFit WOD: 5:30 AM
15:05
19
Private
CrossFit WOD: 3:30 PM
9:34
20
Jared
Ater
CrossFit WOD: 5:30 AM
10:28
65 lbs
21
AJ
Wallace
CrossFit WOD: 4:30 PM
10:29
75#
22
David
Koller
CrossFit WOD: 5:30 AM
11:54
65#
23
Justin
Keck
CrossFit WOD: 5:00 AM
11:55
65#
23
Yancey
Temple
CrossFit WOD: 3:30 PM
11:55
65 lb
24
Private
CrossFit WOD: 5:30 AM
12:15
25
Bill
Barenholtz
CrossFit WOD: 3:30 PM
12:17
65
26
Ty
Ancona
CrossFit WOD: 5:30 PM
12:29
27
Cary
Schulte
CrossFit WOD: 4:30 PM
12:40
75
27
Landon
New
CrossFit WOD: 4:30 PM
12:40
27
Thomas
Koelblen
CrossFit WOD: 5:30 PM
12:40
75lbs
28
Paul
Przyzycki
CrossFit WOD: 5:30 PM
12:54
75# need to extend over the top of the head to lockout on thruste...
29
Ahmad
Jezzini
CrossFit WOD: 6:30 AM
14:33
#75
30
Steven
Kipp
CrossFit WOD: 6:30 AM
17:00
Female Clients
1
Chelsea
Smith
CrossFit WOD: 4:30 PM
8:30
2
Nicole
Magers
CrossFit WOD: 5:30 AM
10:53
3
Madison
Kumnick
CrossFit WOD: 3:30 PM
10:58
4
Jordan
Fallon
CrossFit WOD: 4:30 PM
13:09
5
Kelly
Gillen
CrossFit WOD: 3:30 PM
15:17
6
Aurore-Cecile
Valfort
CrossFit WOD: 5:30 PM
11:37
55lbs
7
Krista
Dollar
CrossFit WOD: 3:30 PM
11:42
45#
8
Nicole
O'Connor
CrossFit WOD: 6:30 AM
11:46
35#
9
Kiki
deBettencourt
CrossFit WOD: 5:30 AM
11:48
55#
10
Nicole
Heath
CrossFit WOD: 4:30 PM
11:56
11
Brittany
Iden
CrossFit WOD: 11:45 AM
12:00
55
12
Sarah
Johnson
CrossFit WOD: 5:30 AM
12:13
65# push press
13
Jenna
Klein
CrossFit WOD: 4:30 PM
12:49
40#, DID NOT SET THE BAR DOWN!!!
14
Emily
Buescher
CrossFit WOD: 5:00 AM
12:58
55#
15
Alana
Desai
CrossFit WOD: 5:00 AM
13:35
50# thrusters
16
Tia
Schoth
CrossFit WOD: 5:00 AM
14:00
45 #
17
Nan
Bond
CrossFit WOD: 3:30 PM
14:31
35# thruster
18
Melissa
Lord
CrossFit WOD: 11:45 AM
14:39
55#
19
Lisa
Bell-Reim
CrossFit WOD: 5:30 AM
14:49
53# thrusters
20
Taylor
Stone
CrossFit WOD: 5:30 AM
17:05
#45 thrusters
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