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Components
Sumo Deadlift
Ring Rows
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
22Oct2014 - 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
22Oct2014
Warm Up # 1 (Jump Rope)
2 Rounds of:
2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups
Strength & Skill
Cycle movements.
Sumo Deadlift (7-7-7-7-7-7-7)
Sumo Deadlift
Ring Rows (150 Reps....Break Up As Needed.)
Ring Rows
Metcon
Metcon (Time)
22Oct2014
21-15-9 Reps of:
-Front Squats
-Ring Push Ups
Weight:
Bar- Rx m-165# / f-115#
Scaled m-125# / f-75#
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 22, 2014
Clients:
Men / Women
All Clients
Clients
1
Paul
Collum
6:00 AM CrossFit
2 x 7 @ 315 lbs
2
Anthony
Hodges
6:00 PM CrossFit
1 x 7 @ 275 lbs
3
Alex
Watson
6:00 PM CrossFit
1 x 7 @ 195 lbs
4
Kyle
Hardy
4:30 PM CrossFit
1 x 7 @ 155 lbs
5
Samantha
Williams
6:00 PM CrossFit
1 x 7 @ 145 lbs
6
Allie
Eskelsen
6:00 AM CrossFit
5 x 7 @ 115 lbs
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