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Components
Metcon
Settings
Location
(All)
CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
Tuesday - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
4:45 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (7/12)
Workout
Tuesday
Warm-up
1 ROUND
:30 Second Easy Bike
:30 Second Easy Rower
20 Alt. Groiners
20 KB Deadlifts
into...
2 ROUNDS
:30 Second Moderate Bike
:30 Second Moderate Rower
16 Alt. Lunge Steps (Bodyweight)
12 RKB Swings
into...
3 ROUNDS
:30 Second Hard Bike
:30 Second Hard Rower
8 Goblet Lunges
6 American KB Swings
Workout
Metcon (AMRAP - Reps)
4 SETS
1st & 3rd set 2:00 Max Cal Bike
2nd & 4th set 2:00 Max Cal Row
1:00 KB Swing (53/35)|(35/26)
1:00 KB Goblet Lunges
-1:00 Rest b/t Sets-
(Score is Reps)
Finisher
Metcon (No Measure)
"TABATA"
TABATA 1 - Hollow Hold
-Rest 1:00-
TABATA 2 - Deadbugs
*Complete all 8 Rounds of T1 then transition to T2.
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 07, 2020
Male Clients
1
Kacen
Gubler
5:00 AM WOD
268 Reps
2
Dave
Howard
6:00 AM WOD
259 Reps
3
Kody
Wilson
6:00 AM WOD
244 Reps
Ow
4
Cody
Johnson
4:45 PM WOD
243 Reps
4
James
Bennett
5:00 AM WOD
243 Reps
5
Boyd
VanDam
9:30 AM WOD
240 Reps
6
Taylor
Jacobson
6:00 AM WOD
293 Reps
Female Clients
1
Barbara
Cox
4:45 PM WOD
284 Reps
1
Jessica
Langston
5:00 AM WOD
284 Reps
44# KB
2
Mayra
Martinez
4:45 PM WOD
279 Reps
3
Jennifer
Guzman
9:30 AM WOD
245 Reps
4
Korina
Darger
9:30 AM WOD
229 Reps
fun!
5
Jocelyn
Sackett
9:30 AM WOD
226 Reps
6
Miki
Rowan
4:45 PM WOD
217 Reps
68, 49, 55, 45 (row, then bike)
7
Maria
Gonzales
4:45 PM WOD
0 Reps
8
Brooke
Wright
9:30 AM WOD
281 Reps
26# kbs & body weight lunges
9
Tylee
Torres
4:45 PM WOD
272 Reps
26#kb
10
Rachel
Hepworth
5:00 AM WOD
225 Reps
#26 KB
11
Yesenia
Leavitt
4:45 PM WOD
215 Reps
35#KB Swings // body weight lunges
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