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Components
Metcon
Settings
Location
(All)
St. Louis
Program
At Home
CrossFit WOD
Free Community / Bring a Friend WOD
M.O.V.E. Mobility
Murph Prep
Nutrition Counseling
Open Sunday Hero
Seminars
Date
Workout
Thursday Wod - St. Louis
Class
(All)
CrossFit WOD: 5:30 AM
CrossFit WOD: 6:30 AM
CrossFit WOD: 9:30 AM
CrossFit WOD: 4:00 PM
CrossFit WOD: 4:30 PM
CrossFit WOD: 5:30 PM
CrossFit WOD: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (10/3)
Workout
Thursday Wod
Metcon
Metcon (AMRAP - Rounds and Reps)
30:00 Amrap
Row/Bike/Run
100m Double Front Rack Carry
*8 R/L Med Ball Rot. Throw
8 R/L S.A. Ring Row
Row/Bike/Run
100m S.A. Farmers Carry
:60 Forearm Plank
16 Air Squats
Run 200m
Row 250m
Bike .4k
*Standing throw across body into the wall (brick wall only!)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, November 08, 2018
Male Clients
1
Ahmad
Jezzini
CrossFit WOD: 6:30 AM
3 + 35
53#
2
Jeremy
Bedenbaugh
CrossFit WOD: 9:30 AM
3 + 34
3
Troy
Dinkel
CrossFit WOD: 9:30 AM
3 + 18
35, 53
4
Thomas
Koelblen
CrossFit WOD: 6:30 PM
3 + 3
FR 35lbs FarmC 62lbs MedBallRot 16lbs
5
Aaron
Smith
CrossFit WOD: 5:30 AM
3 + 1
5
David
Hakanson
CrossFit WOD: 5:30 AM
3 + 1
6
Brian
Funke
CrossFit WOD: 5:30 AM
3 + 0
6
Private
CrossFit WOD: 6:30 AM
3 + 0
6
Emmett
McKenna
CrossFit WOD: 4:30 PM
3 + 0
7
Yancey
Temple
CrossFit WOD: 4:00 PM
3 + 0
53 fr & fc
Female Clients
1
Miranda
Burroughs
CrossFit WOD: 6:30 PM
3 + 10
2
Jenna
Klein
CrossFit WOD: 4:00 PM
3 + 0
Plus a run and 50m front rack carry
3
Melissa
Lord
CrossFit WOD: 9:30 AM
2 + 35
finishd 2nd row/run/bike (switched up every time)
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