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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
Tuesday - 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):
8 (3/5)
Workout
Tuesday
Warm-up
3 ROUNDS
:30 Row (Moderate) or High Knees
:30 Forward Shoulder Shrugs
:30 Backward Shoulder Shrugs
10 Up-Downs
10 Push-Up Negative to Downward Dog
Into...
TABATA (8 ROUNDS :20 ON/:10 OFF)
R1 & R2: Right Leg Single Unders
R3 & R4: Left Leg Single Unders
R5 & R6: Single Unders
R7 & R8: Penguin Taps
Workout
Metcon (Time)
4 ROUNDS FOR TIME
75 Double Unders
300/250M Row
25 Hand Release Push-ups
* 20 minute cap
* 2x1 singles
**sub row for bike 20/15 for a large class
Finisher
Metcon (No Measure)
3 SETS
25 Empty Barbell Curls
25 Glute Bridge-Ups
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 28, 2020
Male Clients
1
Boone
Zorad
4:45 PM WOD
16:05
2
Kacen
Gubler
5:00 AM WOD
15:48
600 2x1 singles
3
James
Bennett
5:00 AM WOD
17:28
Female Clients
1
Jessica
Langston
6:00 AM WOD
19:20
2
Chantel
Robinson
4:45 PM WOD
20:25
3
Barbara
Cox
9:30 AM WOD
21:15
15 pu left at time cap
4
Janessa
Stevens
6:00 AM WOD
18:00
2X1 singles
5
Treasa
Anderson
6:00 PM WOD
18:06
1st was in awhile
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