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Components
Power Clean
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):
14 (6/8)
Workout
Tuesday
Warm-up
EMOM x 3 MINUTES
:30 Sprint (Bike/Run/Row), :30 Rest
Then …
1 ROUND
10 elbow punches
5 inch worms
10 clean deadlifts
20 mountain climbers
5+5 hang high pull + muscle clean
10 alt cossack squats
5 power clean
10 lateral jumps over BB
Strength
Power Clean (10x3)
Power Clean
EMOM x 10 MINUTES
3 Power Cleans
*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes
(Score is Load)
Workout
Metcon (Time)
FOR TIME
30-20-10
Burpee Over the Bar
Power Clean (135/95)|(95/65)
(Score is Time)
Finisher
Metcon (No Measure)
NOT FOR TIME
30 Barbell Roll-Outs
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, May 12, 2020
Male Clients
1
James
Bennett
9:30 AM WOD
10 x 3 @ 225 lbs
Reset every rep
2
Justin
Schelin
5:00 AM WOD
10 x 3 @ 185 lbs
2
Kacen
Gubler
5:00 AM WOD
10 x 3 @ 185 lbs
3
Shawn
Judd
5:00 AM WOD
10 x 3 @ 125 lbs
4
Kody
Wilson
4:45 PM WOD
6 x 3 @ 185 lbs
4
Benjamin
Lee
4:45 PM WOD
5 x 3 @ 185 lbs
Female Clients
1
Chantel
Robinson
4:45 PM WOD
8 x 3 @ 125 lbs
105,115,125
1
Jennifer
Guzman
9:30 AM WOD
6 x 3 @ 115 lbs
65, 85, 95, 115x6, 120
1
Jessica
Langston
6:00 AM WOD
6 x 3 @ 145 lbs
1
Maria
Wilson
4:45 PM WOD
6 x 3 @ 125 lbs
1
Yesenia
Leavitt
6:00 AM WOD
6 x 3 @ 115 lbs
65,85,95,105 & 6@115
1
Dawn
Hansen
6:00 PM WOD
5 x 3 @ 120 lbs
1
Tylee
Torres
9:30 AM WOD
5 x 3 @ 115 lbs
Did last round @ 120#
1
Mayra
Martinez
6:00 PM WOD
4 x 3 @ 115 lbs
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