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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
Monday - 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):
24 (8/16)
Workout
Monday
Warm-up
2:00 EZ Warm-up on the Bike or Rower…
Into...
2 ROUNDS
:30 Active Deadhang
10 Scap Pull Ups
:30 Hollow Hold
10 Bootstrapper Squats
Into…
2 ROUNDS
10 Kip Swings
10 Tuck-Ups
10 Alt Groiners
10 Russian KB Swings
Into..
EMOM x 3 MINUTES
15 Air Squats
10 Burpees
Skill
3 SETS FOR QUALITY*
3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar
*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements.
(No Measure)
Workout
Metcon (4 Rounds for reps)
"TABATA"
8 ROUNDS, :20 ON / :10 OFF
TABATA 1 - Russian KB Swing (53/35)|(35/26)
TABATA 2 - Air Squat
TABATA 3 - Toes to Bar or Reverse Crunch
TABATA 4 - Plate GTOH (25/15)
-1:00 Rest b/t Tabatas-
(Score is Each Round for Reps)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 13, 2020
Male Clients
1
Boyd
VanDam
9:30 AM WOD
338 Total Reps
2
Jared
Behunin
4:45 PM WOD
335 Total Reps
TTB, GTO, KBS, AS
3
Kacen
Gubler
5:00 AM WOD
330 Total Reps
4
Kody
Wilson
9:30 AM WOD
320 Total Reps
Pg2o, kB, squat, t2b
5
Bryan
Winder
9:30 AM WOD
317 Total Reps
6
James
Bennett
5:00 AM WOD
315 Total Reps
315
7
Benjamin
Lee
4:45 PM WOD
273 Total Reps
8
Clark
Harrison
9:30 AM WOD
393 Total Reps
Female Clients
1
Jessica
Langston
4:45 PM WOD
352 Total Reps
53# & 25#
2
Jocelyn
Sackett
9:30 AM WOD
348 Total Reps
3
Mayra
Martinez
5:00 AM WOD
347 Total Reps
4
Barbara
Cox
6:00 AM WOD
341 Total Reps
T2B
4
Jennifer
Guzman
9:30 AM WOD
341 Total Reps
5
Cherie
Santiago
6:00 AM WOD
337 Total Reps
Mommy!!!
6
Susannah
Stout
4:45 PM WOD
327 Total Reps
7
Maria
Wilson
4:45 PM WOD
326 Total Reps
8
Tylee
Torres
9:30 AM WOD
322 Total Reps
9
Shelly
Howard
6:00 AM WOD
309 Total Reps
10
Korina
Darger
9:30 AM WOD
304 Total Reps
25#plate
11
Dawn
Hansen
4:45 PM WOD
296 Total Reps
12
Rachel
Hepworth
6:00 AM WOD
290 Total Reps
Super fun!!!
13
Yesenia
Leavitt
4:45 PM WOD
348 Total Reps
35#KB 15#Plate Reverse Crunch
14
Chantel
Robinson
4:45 PM WOD
328 Total Reps
ghd w wallball instead of t2b
15
Charo
Shamo
9:30 AM WOD
0 Total Reps
252
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