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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
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):
12 (5/7)
Workout
Thursday
Warm-up
3-4 Rounds, Increasing Effort Each Round
100m Run
10 Alt. Box Step Ups > Box Jumps (at halfway point)
10 Wide Grip Behind Neck Push Press w/Barbell
5 Jumping Air Squats
Workout
Metcon (Time)
FOR TIME
40 Wall Balls (20/14)
40 Kipping Pull-ups
40 Push-ups
40 Power Snatch (95/65)|(65/45)
40 Box Jumps (24/20)
Every Minute, Including at 3,2,1...go, Perform 3 Up-Downs
*20 minute cap
Finisher
Metcon (No Measure)
3 ROUNDS FOR QUALITY
1:00 Wall Sit
1:00 Glute Bridge
*No Rest Between Minutes
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, May 14, 2020
Male Clients
1
Dan
Stewart
4:45 PM WOD
11:42
2
Justin
Schelin
5:00 AM WOD
15:56
3
Kacen
Gubler
5:00 AM WOD
16:40
4
Benjamin
Lee
4:45 PM WOD
19:45
5
Shawn
Judd
5:00 AM WOD
20:00
Died. 75lbs and 65lbs for the snatches. Box step ups. Finished ri...
Female Clients
1
Jordan
Sessions
9:30 AM WOD
12:58
2
Jessica
Langston
6:00 AM WOD
17:22
3
Jocelyn
Sackett
9:30 AM WOD
21:17
I died☠
4
Barbara
Cox
4:45 PM WOD
15:45
Weighted ghd instead of snatch
5
Rachel
Hepworth
6:00 AM WOD
16:37
Modified
6
Yesenia
Leavitt
6:00 AM WOD
19:34
55#/3-45#PlateJumps
7
Korina
Darger
9:30 AM WOD
20:58
55#
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