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Components
Shoulder Press
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):
20 (7/13)
Workout
Monday
Warm-up
2 ROUNDS (12 MIN CAP)
:30 Bike/Row (Increasing Pace Each Round)
5/5 Single Arm DB Strict Press
:30 Bar Hang
5 Inchworms
-THEN -
2 ROUNDS
:30 Bike/Row (Increasing Pace Each Round)
10 Plank Pike-ups
:30 DB Overhead Hold
15 Sit-ups
Strength
Shoulder Press (1-1-1-1-1)
Shoulder Press
1-1-1-1-1
Strict Press*
*Start moderate-heavy and build to heaviest single rep.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
40 Cal Bike
12 DB Strict Press (50/35)
30 Sit-ups
400 Meter Run
12 DB Strict Press (50/35)
30 Sit-ups
20 Cal Row
12 DB Strict Press (50/35)
30 Sit-ups
*15 Minute Hard Cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 03, 2020
Male Clients
1
James
Bennett
5:00 AM WOD
1 x 1 @ 190 lbs
2
Bryan
Winder
9:30 AM WOD
1 x 1 @ 185 lbs
3
Kacen
Gubler
5:00 AM WOD
1 x 1 @ 175 lbs
4
Benjamin
Lee
4:45 PM WOD
1 x 1 @ 165 lbs
5
Cody
Johnson
6:00 AM WOD
1 x 1 @ 155 lbs
6
Kody
Wilson
6:00 AM WOD
1 x 1 @ 150 lbs
7
Clark
Harrison
9:30 AM WOD
1 x 1 @ 95 lbs
Female Clients
1
Julie
Winder
9:30 AM WOD
1 x 1 @ 105 lbs
2
Jessica
Langston
4:45 PM WOD
1 x 1 @ 100 lbs
3
Tylee
Torres
9:30 AM WOD
1 x 1 @ 91 lbs
4
Cherie
Santiago
9:30 AM WOD
1 x 1 @ 85 lbs
4
Miki
Rowan
4:45 PM WOD
1 x 1 @ 85 lbs
5
Charo
Shamo
4:45 PM WOD
1 x 1 @ 80 lbs
5
Dawn
Hansen
9:30 AM WOD
1 x 1 @ 80 lbs
2 years! ON 80
6
Korina
Darger
9:30 AM WOD
1 x 1 @ 75 lbs
7
Jennifer
Guzman
9:30 AM WOD
1 x 1 @ 71 lbs
8
Jocelyn
Sackett
9:30 AM WOD
1 x 1 @ 70 lbs
8
Maria
Wilson
6:00 AM WOD
1 x 1 @ 70 lbs
9
Barbara
Cox
4:45 PM WOD
1 x 1 @ 65 lbs
10
Rachel
Hepworth
6:00 AM WOD
1 x 1 @ 55 lbs
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