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Components
Metcon
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
Thursday - 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):
16 (5/11)
Workout
Thursday
Warm-up
EMOM x 9 MINUTES
Min 1 - :20 Hard Sprint (Run/Row/Jump Rope/Mtn Climbers) + :20 EZ
Min 2 - 10 BB (or DB) Deadlifts + 10 Elbow Punches
Min 3 - 10 Alt Cossack Squats + 10 Glute Bridges
Extended Warm-up
Metcon (Weight)
BUILD TO...
Heavy Set of 3 Hang Power Clean
(Score is Load)
Workout
Metcon (AMRAP - Reps)
3 Rounds ON A 4:00 Min clock
25/20 Cal Bike
25 sit-ups
Then:
Max Hang Power Clean 135/95
-Rest 2:00 b/t Sets-
-Run heats E2M from the bike-
-2 minute cap on bike each round-
(Score is total HPC)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, April 23, 2020
Male Clients
1
James
Bennett
4:45 PM WOD
225 lbs
1
Kody
Wilson
4:45 PM WOD
225 lbs
2
Benjamin
Lee
4:45 PM WOD
215 lbs
3
Boone
Zorad
5:00 AM WOD
205 lbs
4
Shawn
Judd
5:00 AM WOD
135 lbs
Female Clients
1
Jessica
Langston
4:45 PM WOD
155 lbs
Fun with the Kids Class
2
Chantel
Robinson
4:45 PM WOD
125 lbs
3
Dawn
Hansen
9:30 AM WOD
115 lbs
3
Jennifer
Guzman
9:30 AM WOD
115 lbs
2@125
3
Jocelyn
Sackett
9:30 AM WOD
115 lbs
3
Yesenia
Leavitt
6:00 AM WOD
115 lbs
4
Barbara
Cox
9:30 AM WOD
95 lbs
5
Mayra
Martinez
6:00 AM WOD
115 lbs
6
Maria
Gonzales
6:00 AM WOD
105 lbs
7
Kimberly
Skinner
9:30 AM WOD
65 lbs
45
8
Karrie
Nielson
5:00 AM WOD
45 lbs
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