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Components
Fight Gone Bad
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
Thursday - 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):
9 (5/4)
Workout
Thursday
Warm-up
AMRAP x 8 MINUTES
8 DB Front Squat
8 DB Sumo Deadlifts
8 Step-ups (or Reverse Lunges)
8 DB Strict Press
250m Row (or 1:00 Run/Bike/Jump Rope)
Workout
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
Finisher
Metcon (No Measure)
3 SETS
:30 Left Plank (Elbow)
15 Ab Mat Sit-ups
:30 Right Plank (Elbow)
15 AbMat Sit-ups
-Rest 1:00 b/t Sets-
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, April 16, 2020
Male Clients
1
Kacen
Gubler
5:00 AM WOD
284 Total Reps
So slow !
2
Shawn
Judd
5:00 AM WOD
258 Total Reps
3
Jake
Jacobsen
6:00 AM WOD
240 Total Reps
4
Josh
Langston
9:30 AM WOD
234 Total Reps
5
Benjamin
Lee
9:30 AM WOD
240 Total Reps
Run no row
Female Clients
1
Jessica
Langston
9:30 AM WOD
333 Total Reps
2
Jocelyn
Sackett
9:30 AM WOD
243 Total Reps
3
Yesenia
Leavitt
4:45 PM WOD
180 Total Reps
55/57/68
4
Mayra
Martinez
4:45 PM WOD
264 Total Reps
14 WB, 55 #
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