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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):
16 (10/6)
Workout
Monday
Warm-up
2 SETS...
20 Arm Circles Forward
20 Arm Circles Back
:30 Doorway Stretch (L/R)
AMRAP x 8 MINUTES
20 Shoulder Taps
5 Push Up to Pike
:20 Pike Hold
7/5 Cal Row
20 Mountain Climbers
5/5 Single Arm Bent Over Row→Rows in the top of the Push Up*
*May progress to Rows in the top of the Push Up as desired by the athlete.
Workout
Metcon (AMRAP - Rounds and Reps)
"DOUBLE AMRAP"
AMRAP x 8 MINUTES
12/10 Cal Row
10 HSPU
10 Renegade Rows (35/20)|(20/10)*
15 Sit Ups
-Rest 2:00-
AMRAP x 8 MINUTES
12/10 Cal Row
10 HSPU
10 Renegade Rows (35/20)|(20/10)*
15 Sit Ups
*Renegade Row = Row L + Row R + Push-Up
(Score is Rounds + Reps)
Cool Down
FOR RECOVERY
1:00 Child's Pose
1:00 Saddle + Arm Cross (R)
1:00 Saddle + Arm Cross (L)
1:00 Child's Pose
1:00 Rebound Recovery
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 02, 2020
Male Clients
1
Justin
Schelin
5:00 AM WOD
5 + 32
2
Jared
Behunin
4:45 PM WOD
5 + 15
3
Cade
Cannon
9:30 AM WOD
4 + 14
4
Benjamin
Lee
4:45 PM WOD
4 + 27
mod hspu
5
Kody
Wilson
6:00 AM WOD
4 + 19
Ab May hspu #25
6
Taylor
Jacobson
6:00 AM WOD
4 + 8
2 AbMat on HSPU
7
Josh
Langston
4:45 PM WOD
4 + 5
8
Shawn
Judd
5:00 AM WOD
4 + 2
25lbs dumbbells and 1 minute HS hold
9
Luke
Robinson
4:45 PM WOD
4 + 0
Mod with wall wall and assault bike.
10
Clark
Harrison
4:45 PM WOD
3 + 34
Female Clients
1
Jessica
Langston
9:30 AM WOD
3 + 15
2
Charo
Shamo
9:30 AM WOD
5 + 19
3
Jocelyn
Sackett
4:45 PM WOD
4 + 25
Mod HSPU
4
Chantel
Robinson
4:45 PM WOD
4 + 10
20 #, strict press
5
Karrie
Nielson
5:00 AM WOD
4 + 0
5
Tylee
Torres
9:30 AM WOD
4 + 0
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