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Components
Deadlift
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):
25 (10/15)
Workout
Monday
Warm-up
EMOM X 10 MINUTES:
MIN 1 - Row (EZ then Moderate)
MIN 2 - SLOW Bootstrappers Squats
MIN 3 - Tempo Barbell Good Mornings (3111)
MIN 4 - Cycle thru...3 Barbell RDL + 3 Bent Over Row
MIN 5 - Barbell Back Rack Box Step Ups
Strength
Deadlift (Build to Heavy 5-Rep Deadlift)
Deadlift
ON A 15:00 RUNNING CLOCK...
Build to Heavy 5-Rep Deadlift
(Score is Load)
Workout
Metcon (Time)
3 Rounds for time:
400/300m Row
12 Deadlifts, bodyweight
21 Box Jumps 24/20
Rest 2 minutes
*go in waves off the rower
*BW DL should be considered relatively light and done unbroken.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 10, 2020
Male Clients
1
Luke
Robinson
4:45 PM WOD
1 x 5 @ 455 lbs
2
Cody
Johnson
4:45 PM WOD
1 x 5 @ 415 lbs
3
James
Bennett
9:30 AM WOD
1 x 5 @ 405 lbs
4
Kacen
Gubler
5:00 AM WOD
1 x 5 @ 325 lbs
5
Cade
Cannon
6:00 AM WOD
1 x 5 @ 305 lbs
5
Kody
Wilson
6:00 AM WOD
1 x 5 @ 305 lbs
6
Boyd
VanDam
9:30 AM WOD
1 x 5 @ 275 lbs
6
Jared
Behunin
4:45 PM WOD
1 x 5 @ 275 lbs
7
Taylor
Jacobson
6:00 AM WOD
1 x 5 @ 225 lbs
8
Clark
Harrison
9:30 AM WOD
1 x 5 @ 185 lbs
Female Clients
1
Jessica
Langston
4:45 PM WOD
1 x 5 @ 260 lbs
2
Chantel
Robinson
4:45 PM WOD
1 x 5 @ 225 lbs
3 @ 245#
2
Yesenia
Leavitt
4:45 PM WOD
1 x 5 @ 225 lbs
3
Cherie
Santiago
9:30 AM WOD
1 x 5 @ 205 lbs
Thanks Korina!
3
Korina
Darger
9:30 AM WOD
1 x 5 @ 205 lbs
4
Jennifer
Guzman
9:30 AM WOD
1 x 5 @ 200 lbs
4
Jocelyn
Sackett
9:30 AM WOD
1 x 5 @ 200 lbs
5
Janessa
Stevens
5:00 AM WOD
1 x 5 @ 195 lbs
5
Mayra
Martinez
4:45 PM WOD
1 x 5 @ 195 lbs
6
Dawn
Hansen
6:00 AM WOD
1 x 5 @ 170 lbs
7
Brooke
Wright
9:30 AM WOD
1 x 5 @ 165 lbs
8
Maria
Wilson
9:30 AM WOD
1 x 5 @ 115 lbs
I had to answer the phone!!!
9
Monica
Langston
5:00 AM WOD
1 x 5 @ 105 lbs
10
Karrie
Nielson
5:00 AM WOD
1 x 5 @ 70 lbs
11
Erin
Jiles
9:30 AM WOD
1 x 4 @ 155 lbs
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