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Components
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
Wednesday - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
4:45 PM WOD
6:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (6/11)
Workout
Wednesday
Warm-up
AMRAP x 7 MINUTES (light DB)
5 Half Kneeling DB Press (Right arm)
5 Single Arm Front Rack Split Squat (Right arm)
5 Half Kneeling DB Press (Left arm)
5 Single Arm Front Rack Split Squat (Left arm)
:20 Hollow Hold
25ft High Bear Crawl (arms and legs straight)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
400m Run
16 Single Arm DB Burpee (50/35)|(35/25)
16 Single Arm DB OH Lunge
16 Single Arm DB Snatch
*All DB movements are non-alternating. Perform 8 on one side then 8 on the opposite side.
*26 minute cap
Optional Finisher
Metcon (No Measure)
3 SETS
Max Hammer Curls
Max Strict Press
Max Hollow Rocks
Max Plank
-Rest as Needed b/t Sets-
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 22, 2020
Male Clients
1
Boone
Zorad
4:45 PM WOD
21:09
2
Kacen
Gubler
6:00 AM WOD
24:48
3
Kody
Wilson
6:00 AM WOD
23:18
#35
4
Shawn
Judd
5:00 AM WOD
23:59
35lbs dumbbell
5
Benjamin
Lee
4:45 PM WOD
26:00
6
Clark
Harrison
9:30 AM WOD
28:56
First day back and I'm out of shape
Female Clients
1
Jessica
Langston
4:45 PM WOD
21:51
2
Maria
Wilson
6:00 AM WOD
19:18
#15 200’s
3
Mayra
Martinez
6:00 AM WOD
22:25
20#
4
Jennifer
Guzman
9:30 AM WOD
22:47
#25, row
5
Barbara
Cox
4:45 PM WOD
23:15
#25
6
Maria
Gonzales
6:00 AM WOD
23:23
#15
7
Jocelyn
Sackett
9:30 AM WOD
23:24
25#
8
Kimberly
Skinner
9:30 AM WOD
24:17
15lb burpee/snatch 10# OH lunge
9
Susannah
Stout
5:00 AM WOD
25:38
Lots of modifications
9
Yesenia
Leavitt
6:00 AM WOD
25:38
15#
10
Chantel
Robinson
4:45 PM WOD
26:00
25#
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