Show Workout in Full Screen
Auto Scroll Page
Components
500m Row
Weighted Pull-ups
Metcon
90/45/45 Plank
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
11Feb2015 - 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):
0 (0/0)
Workout
11Feb2015
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: Floor Angel, T-Twist/Scorpion
Strength & Skill
1: 500m Row (Time)
Max Effort 500m Row
500m Row
Review rowing technique & practice. Best 500m time out of two attempts.
2: Weighted Pull-ups (5-5-5-5-5)
The Strict Pull-up
Practice pull-up technique. Supplement with jumping pull-ups (x2)
Metcon
Metcon (Time)
11Feb2015
2 Rds for Time of:
10 x Ring Dips
20 x Dumbbell Snatch (50# / 35#)
30 x Goblet Squats (53# / 35#)
40 x Kettlebell Swings (53# / 35#)
50 x Double Unders
Homework
90/45/45 Plank (2 rds)
90 sec. Front
45 sec. Left
45 sec. Right
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 11, 2015
Clients:
Men / Women
All Clients
Clients
1
Anthony
Hodges
6:00 PM CrossFit
1:34
2
Jacob
Manlove
6:00 PM CrossFit
1:38
3
Justin
Stein
9:30 AM CrossFit
1:39
3
Tony
Suzda
6:00 PM CrossFit
1:39
2nd 1:50
4
Kyle
Hardy
4:30 PM CrossFit
1:40
5
Jordan
Hildebrand
4:30 PM CrossFit
1:41
6
Sarah
Carroll
6:00 PM CrossFit
1:42
7
Evan
Martin
4:30 PM CrossFit
1:43
8
Kristen
Wall
6:00 PM CrossFit
1:45
9
Ninette
Campbell
4:30 PM CrossFit
1:49
10
Valla
Bethel
6:00 PM CrossFit
1:53
11
Rebecca
Hildebrand
4:30 PM CrossFit
1:54
1:56
12
Kit
Mackie
9:30 AM CrossFit
2:02
Loading...
Powered By Wodify