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Components
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
16Jan2016 - CrossFit Ballwin
Class
(All)
8:30 AM CrossFit
10:00 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
16Jan2016
Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Stretches: Squat Dislocates, Classic Posterior Chain Floss
Metcon
Metcon (Time)
“Tubthumping”
Teams of 3:
100 Calorie Row, 100 x Deadlifts
80 Calorie Row, 80 x Hang Power Cleans
60 Calorie Row, 60 x Front Squats
40 Calorie Row, 40 x Push Jerks
20 Calorie Row, 20 x Clusters
Rx Weights – 135 / 95
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, January 16, 2016
Clients:
Men / Women
All Clients
Clients
1
Anthony
Hodges
10:00 AM CrossFit
28:57
Gary and Jeff
1
Jeff
Farris
10:00 AM CrossFit
28:57
135#, Gary and Hodge
2
Gary
Hilligoss
10:00 AM CrossFit
28:57
With Hodge and Jeff. 95 pounds
3
Andrew
Stitzel
8:30 AM CrossFit
31:11
I did 115lbs. Laura, Luvell
3
Laura
Priaulx
8:30 AM CrossFit
31:11
I did 55lbs Andrew, Luvell
3
Luvell
Glanton
8:30 AM CrossFit
31:11
I did 65lbs Andrew, Laura
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