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Components
Hamstrung
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
24December2016 - CrossFit Ballwin
Class
(All)
8:30 AM CrossFit
Holiday WOD
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
24December2016
Warm-up
200 Meter Run
2 Rounds:
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
200 Meter Run
Metcon
Hamstrung (Calories)
Teams of 3
AMRAP 25
Station 1: Calorie Row (total)
Station 2: 50 Ft Weighted Walking Lunge (each hand)
Station 3: Rest
*Rotate stations as partner finishes walking lunge, score is total calories on the bike
Kettlebell Weight
Rx+ 88/53
Rx 62/44
Sc 44/26-18
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, December 24, 2016
Clients:
Men / Women
All Clients
Clients
1
Andrew
Stitzel
Holiday WOD
351 Calories
with dustin a. and colin w.
1
Colin
Wright
Holiday WOD
351 Calories
W/ Dustin and Andrew
2
Jeff
Farris
Holiday WOD
311 Calories
70 lb kettlebell. w/ Kent and Franklin
3
Karen
Shebik
Holiday WOD
231 Calories
thanks Linda!!
4
Kent
Higginbotham
Holiday WOD
311 Calories
started with 70lb kb, moved to 53lb. Franklin and Jeff
4
Scott
Dougherty
Holiday WOD
311 Calories
44lb db
5
Private
Holiday WOD
255 Calories
5
Private
Holiday WOD
255 Calories
6
Linda
Boman
Holiday WOD
231 Calories
with karen, 15lb weight lunge
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