Show Workout in Full Screen
Auto Scroll Page
Components
2k Row
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
180316 - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
7:00 AM WOD
9:30 AM WOD
4:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (5/8)
Workout
180316
2k Row (Time)
Max Effort 2k Row
2k Row
Go in waves off the rower.
Metcon (Weight)
E3M for 5 rounds
4 Back squats from the rack
After a few minutes of recovery from the 2k row transition into warm up sets of back squats. Start 1st set of 4 reps at approx 60% of 1rep max and build weight to heaviest set. Score is single heaviest set of 1x4
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, March 16, 2018
Male Clients
1
Benjamin
Lee
4:30 PM WOD
7:36
2
Cody
Johnson
9:30 AM WOD
8:03
3
Boyd
VanDam
9:30 AM WOD
8:14
4
Cory
Ashby
4:30 PM WOD
8:30
5
Clark
Harrison
9:30 AM WOD
8:43
Female Clients
1
Brooke
Wright
9:30 AM WOD
8:35
2
Tricia
Michler
5:00 AM WOD
8:37
3
Ali
Miller
9:30 AM WOD
8:57
4
Charo
Shamo
4:30 PM WOD
9:10
5
Yesenia
Leavitt
4:30 PM WOD
9:20
6
Jocelyn
Sackett
9:30 AM WOD
9:28
7
Dawn
Hansen
9:30 AM WOD
9:42
8
Heidi
Lewis
9:30 AM WOD
10:32
Loading...
Powered By Wodify