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Components
Renegade Row
Push-ups
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
21September2017 - CrossFit Ballwin
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
12:00 PM CrossFit
4:00 PM CrossFit
CrossFit Express Class
6:00 PM CrossFit
7:00 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
21September2017
Joe Bayer Jr.
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
Strength & Skill
EMOM 12:
EVEN: Renegade Row (5 reps every EVEN minute)
Renegade Row
*Left + Right = 1 Rep
*Find a dumbbell weight that is hard, but doable within the timeframe
ODD: Push-ups (8-10 Reps every ODD minute)
Push-ups
*Complete Push-Up on Dumbbells used for Renegade Rows
Metcon
Metcon (Time)
4 RFT:
500-meter row
15 handstand push-ups
12 Box Jumps (24/20)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 21, 2017
Clients:
Men / Women
All Clients
Clients
1
Andrew
Stitzel
6:00 PM CrossFit
6 x 5 @ 50 lbs
1
Justin
Fadler
6:00 AM CrossFit
6 x 5 @ 50 lbs
2
Aaron
Emerson
12:00 PM CrossFit
6 x 5 @ 35 lbs
2
Gary
Hilligoss
6:00 AM CrossFit
6 x 5 @ 35 lbs
3
Scott
Dougherty
6:00 PM CrossFit
6 x 5 @ 30 lbs
4
Billy
Foster
7:00 PM CrossFit
6 x 5 @ 25 lbs
4
Brandon
Gillett
6:00 PM CrossFit
6 x 5 @ 25 lbs
4
Kyle
Schreiber
6:00 AM CrossFit
6 x 5 @ 25 lbs
5
Chasen
Roth
7:00 PM CrossFit
6 x 5 @ 15 lbs
6
Teresa
Koebbe
6:00 AM CrossFit
6 x 5 @ 12 lbs
7
Zoya
Bielecki
6:00 AM CrossFit
6 x 5 @ 0 lbs
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