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Components
Metcon
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
170306 - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
4:30 PM WOD
5:30 PM WOD
6:30PM OPEN GYM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
18 (9/9)
Workout
170306
In CrossFit, there are ten recognized general physical skills. Our goal is competence in each of these ten skills. The first four of these skills (endurance, stamina, strength, and flexibility) are improved through training. Training is measurable and creates an organic change in the body. The next four skills (coordination, agility, balance, and accuracy) are improved through practice. Practice creates change in the nervous systems, which leads to improved movement. The final two skills (power and speed) and improved through a combination of training and practice
Metcon (AMRAP - Reps)
30 seconds on 30 seconds off for 10 minutes
even minutes- hspu (ab mat)
odd minutes- power cleans 135/95
Metcon (AMRAP - Reps)
8 minute amrap
3 power cleans 135/95
3 hspu (ab mat)
3 burpees
6
6
6
9
9
9... and so on
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 06, 2017
Male Clients
1
Boyd
VanDam
9:30 AM WOD
111 Reps
HSPU's are my jam.
2
Taylor
Jacobson
6:00 AM WOD
102 Reps
3
Dan
Stewart
5:00 AM WOD
100 Reps
4
Ryan
Michler
6:00 AM WOD
90 Reps
5
Jayme
Turner
6:00 AM WOD
55 Reps
6
Freddy
Martinez
9:30 AM WOD
46 Reps
7
Clark
Harrison
4:30 PM WOD
94 Reps
8
Kortney
Ahlstrom
6:00 AM WOD
63 Reps
hspu on box
9
Burke
Pemberton
5:00 AM WOD
55 Reps
Female Clients
1
Susannah
Stout
9:30 AM WOD
92 Reps
2
Casee
Richmond
5:00 AM WOD
91 Reps
3
Olivia
Austin
9:30 AM WOD
55 Reps
4
Brianna
Dummar
5:00 AM WOD
129 Reps
65lb and modified hspu to barbells overhead
5
Andrea
Stratton
9:30 AM WOD
94 Reps
85# hspu w/ bench
6
Melissa
Rogers
4:30 PM WOD
84 Reps
7
Miki
Rowan
5:30 PM WOD
50 Reps
95#, Hspu on 45# with ab mat
8
Jeanette
Campbell
9:30 AM WOD
40 Reps
40 cleans 45# - handstand hold average 18 sec
9
Syndi
Blackmore
9:30 AM WOD
8 Reps
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