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Components
Three Dimensional
Three Dimensional
Metcon
Metcon
Settings
Location
(All)
CrossFit Ridgeline
Program
Date
Workout
Zero Chill - CrossFit Ridgeline
Class
(All)
6:00am CrossFit
8:00am CrossFit
12:00pm CrossFit
3:30pm CrossFit
4:30pm CrossFit
5:30pm CrossFit
6:30pm CrossFit
7:30pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
27 (15/12)
Workout
Zero Chill
Strength
Three Dimensional (5x3 at a heavy weight)
For Time [34:00]:
50 Toes to Bar
400 Meter Run
30 Bar-Facing Burpees
20 Front Squats 95/65 (RX+115/85)
Rest 2 Minutes
50 MB Sit-ups 20/14
400 Meter Run
30 Bar-Facing Burpees
20 Front Squats 95/65 (RX+115/85)
Rest 2 Minutes
50 AbMat Sit-ups
400 Meter Run
30 Lateral Burpees
20 Front Squats 95/65 (RX+115/85)
FITNESS OPTION
For Time [34:00]:
3 Rounds
40 Sit-Ups
300 Meter Run
20 Bar-Facing Burpees
20 Goblet Squats
Rest 2 Minutes
50 MB Sit-ups 20/14
400 Meter Run
30 Bar-Facing Burpees
20 Front Squats 95/65 (RX+115/85)
Rest 2 Minutes
50 AbMat Sit-ups
400 Meter Run
30 Lateral Burpees
20 Front Squats 95/65 (RX+115/85)
Three Dimensional (5x3 at a heavy weight)
For Time [34:00]:
50 Toes to Bar
400 Meter Run
30 Bar-Facing Burpees
20 Front Squats 95/65 (RX+115/85)
Rest 2 Minutes
50 MB Sit-ups 20/14
400 Meter Run
30 Bar-Facing Burpees
20 Front Squats 95/65 (RX+115/85)
Rest 2 Minutes
50 AbMat Sit-ups
400 Meter Run
30 Lateral Burpees
20 Front Squats 95/65 (RX+115/85)
FITNESS OPTION
For Time [34:00]:
3 Rounds
40 Sit-Ups
300 Meter Run
20 Bar-Facing Burpees
20 Goblet Squats
Rest 2 Minutes
50 MB Sit-ups 20/14
400 Meter Run
30 Bar-Facing Burpees
20 Front Squats 95/65 (RX+115/85)
Rest 2 Minutes
50 AbMat Sit-ups
400 Meter Run
30 Lateral Burpees
20 Front Squats 95/65 (RX+115/85)
Metcon
Metcon (AMRAP - Reps)
Complete as many reps as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.
225/155
Core
2 rounds :
Side plank pulses x 12 total
https://www.youtube.com/watch?v=5571gaDgSyk
Straight leg weighted sit up x 10
https://www.youtube.com/watch?v=33iI2uZAf9Q
AT HOME WORKOUT
Metcon (AMRAP - Rounds and Reps)
18 Min AMRAP
200M Run
30 DUs (or invisible jumps)
15 Chair Dips
:60 Plank
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 18, 2020
Male Clients
1
Justin
Arndt
12:00pm CrossFit
5 x 3 @ 155 lbs
1
Ryan
Cain
6:00am CrossFit
5 x 3 @ 155 lbs
2
Todd
Dixon
4:30pm CrossFit
5 x 3 @ 145 lbs
3
Joe
Bezjak
12:00pm CrossFit
5 x 3 @ 135 lbs
3
Nate
Smith
8:00am CrossFit
5 x 3 @ 135 lbs
4
Alek
Kesselring
12:00pm CrossFit
5 x 3 @ 125 lbs
4
Rick
Kyle
6:30pm CrossFit
5 x 3 @ 125 lbs
95, 115, 125
5
Stephen
Sutherland
5:30pm CrossFit
5 x 3 @ 115 lbs
5
Private
8:00am CrossFit
5 x 3 @ 115 lbs
5
Private
6:30pm CrossFit
5 x 3 @ 115 lbs
6
Jackson
Cramer
12:00pm CrossFit
5 x 3 @ 105 lbs
7
Brandon
Cook
5:30pm CrossFit
5 x 3 @ 95 lbs
7
Guadalupe
Leon
7:30pm CrossFit
5 x 3 @ 95 lbs
8
Karthi
M
6:30pm CrossFit
5 x 3 @ 90 lbs
45, 65, 75, 85, 80
9
Jeff
Martucci
6:00am CrossFit
5 x 3 @ 85 lbs
Female Clients
1
Teresa
Stire
3:30pm CrossFit
5 x 3 @ 115 lbs
2
Hana
Thixton-Nolan
6:00am CrossFit
5 x 3 @ 95 lbs
3
Amelia
Parsons
7:30pm CrossFit
5 x 3 @ 90 lbs
4
Briana
Kocher
5:30pm CrossFit
5 x 3 @ 85 lbs
5
Natalie
Kovatch
8:00am CrossFit
5 x 3 @ 75 lbs
2 sets of 3, 3 sets of 2
5
Private
6:00am CrossFit
5 x 3 @ 75 lbs
6
April
Marshalek
12:00pm CrossFit
5 x 3 @ 70 lbs
6
Phylicia
Hixson
5:30pm CrossFit
5 x 3 @ 70 lbs
At home
7
Kayla
Brand
6:00am CrossFit
5 x 3 @ 65 lbs
7
Nicoletta
Ciampa
6:30pm CrossFit
5 x 3 @ 65 lbs
8
Laci
Billotti
6:00am CrossFit
5 x 3 @ 50 lbs
At home
8
tonya
miller
5:30pm CrossFit
5 x 3 @ 50 lbs
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