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Components
Metcon
GHD Sit-up
Metcon
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
Thursday 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: 4:00 PM
CrossFit WOD: 4:30 PM
CrossFit WOD: 5:30 PM
CrossFit WOD: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (8/5)
Workout
Thursday Wod
Metcon
Metcon (AMRAP - Rounds and Reps)
35:00 Amrap
20/15 Assault Bike Calories
100M Farmers Carry
25/20 Calorie Row
100 Single Unders
200m Run (holding a KB)
12 Burpees
Start anywhere you want. Pick KBs you cab walk the full 100m without sitting them down at the beginning of the wod. You can do double unders if you would like.
OSC/AOT
GHD Sit-up (3x20)
Rest as needed between.
Metcon (Weight)
Midline
4 Rounds
500m Row (Nasal Only)
1:00 Dbl KB FR hold
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 06, 2019
Male Clients
1
Wes
Dagestad
CrossFit WOD: 6:30 AM
4 + 0
#53 KB carry & run
2
Private
CrossFit WOD: 5:00 AM
3 + 325
3
Joe
Seyforth
CrossFit WOD: 5:30 AM
3 + 245
3 rounds + bike, farmers carry, row, and DU 53#, 35#
4
Sam
Becker
CrossFit WOD: 5:30 AM
3 + 30
Subbed muscle ups for carries, stopped at 30 reps total (7-8 per ...
5
Ahmad
Jezzini
CrossFit WOD: 6:30 AM
3 + 20
53 KB & double unders
6
Stephen
Savage
CrossFit WOD: 6:30 AM
4 + 0
HSW = Burpee, no weight run
7
Matt
Binnie
CrossFit WOD: 6:30 AM
3 + 100
8
Jerry
Cappello
CrossFit WOD: 9:30 AM
3 + 4
Ski 250 instead of run
Female Clients
1
Mallory
Boyle
CrossFit WOD: 5:30 AM
4 + 15
35# FC, 25# run started w bike
2
Kiki
deBettencourt
CrossFit WOD: 5:30 AM
3 + 126
35# FC, 20# run. Started row
3
Tia
Schoth
CrossFit WOD: 5:00 AM
3 + 20
4
Lisa
Bell-Reim
CrossFit WOD: 6:30 AM
3 + 3
15# sb run, 30# fc
5
Melissa
Lord
CrossFit WOD: 11:45 AM
2 + 113
made it through the burpees 3rd round; ski rounds 2 and 3
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