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Components
Thruster
Metcon
Settings
Location
(All)
CrossFit Ridgeline
Program
Date
Workout
Crossfit Ridgeline Home Away From Home Workout 23 March - 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):
18 (7/11)
Workout
Crossfit Ridgeline Home Away From Home Workout 23 March
10AM: https://zoom.us/j/3504265590 Meeting ID: 350 426 5590 4PM: https://zoom.us/j/3504265590 Meeting ID: 350 426 5590
Thruster (EMOMx8: :40 sec of thursters :20 sec of rest)
Thruster
Whatever weight available; pick a weight light enough to attempt to go unbroken.
https://www.youtube.com/watch?v=OwGfYFYiO2M
<<<Loaded Thrusters
https://www.youtube.com/watch?v=A7Tm8iajb9w
<<<Jumping Thrusters
Metcon (AMRAP - Reps)
EMOM until failure 3 air squats + 1 burpee
-Each minute, increase burpees by 1 rep until you fail to complete all allotted burpees in the minute.
Rest 2:00
EMOM5
3 Air Squats + (X-1) Burpees (X = your last successfully completed round of burpees from part 1)
https://www.youtube.com/watch?v=6gGOmx4HorQ
<<<Demo
https://zoom.us/rec/share/1ctQMKj5rnJIE4XH4mPhQJYiToHDeaa80ygXqPsFzj-w8J3fl9GiLvU5cL5QZ2A?startTime=1584993143000
<<<Recorded session
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 23, 2020
Male Clients
1
Bobby
Maldonado
12:00pm CrossFit
8 x 89 @ 65 lbs
2
Rick
Kyle
6:30pm CrossFit
8 x 66 @ 75 lbs
@ FWAATS
3
Jeff
Martucci
6:00am CrossFit
8 x 18 @ 40 lbs
4
Jackson
Cramer
7:30pm CrossFit
8 x 15 @ 35 lbs
5
Shawn
Grushecky
6:30pm CrossFit
8 x 18 @ 25 lbs
6
Nathan
Shirkey
6:00am CrossFit
8 x 6 @ 70 lbs
7
Bobby
Stanley
5:30pm CrossFit
8 x 11 @ 35 lbs
35# DBs
Female Clients
1
Private
6:00am CrossFit
8 x 88 @ 45 lbs
2
April
Marshalek
12:00pm CrossFit
8 x 80 @ 45 lbs
3
Natalie
Kovatch
8:00am CrossFit
8 x 15 @ 30 lbs
15# dumbbells
4
Teresa
Stire
4:30pm CrossFit
8 x 8 @ 55 lbs
5
Amelia
Parsons
4:30pm CrossFit
8 x 12 @ 35 lbs
6
Kayla
Brand
6:00am CrossFit
6 x 10 @ 40 lbs
12EMOMthrusters/DUs alternating
7
Kalyn
Noechel
5:30pm CrossFit
8 x 15 @ 16 lbs
Heaviest db I own are 8# 😭
8
Laci
Billotti
6:00am CrossFit
8 x 10 @ 15 lbs
15 # Dumbells
9
Ashley
Coffin
7:30pm CrossFit
8 x 10 @ 10 lbs
9
Taylor
Allen
4:30pm CrossFit
8 x 10 @ 10 lbs
2 10lbs db
10
Hana
Thixton-Nolan
3:30pm CrossFit
8 x 10 @ 0 lbs
Did 10-15 reps per round of jumping lunges Total = 100 reps
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