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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):
17 (6/11)
Workout
Tuesday
Warm-up
AMRAP x 6 MINUTES
25ft Toe Walks
25ft Over the Fence/Under the Fence
25ft High Knees
25ft Butt Kickers
25ft High Skips
25ft Broad Jumps
-Rest 1:00-
AMRAP x 3 MINUTES
10 KB Sumo Deadlift
5/5 KB Strict Press
10 Push Up to Pike
Workout
Metcon (Time)
3 Rounds For Time:
800m Run
40 Med Ball GTOH (20/14)
30 Kettlebell Swing (53/35)|(35/26)
-Rest 1:00 b/t Sets-
-Hard 25 minute cap
Skill
Metcon (No Measure)
FOR QUALITY
5:00 Play / Practice Handstands, Handstands Holds, or Handstand Walk
(No Measure)
*Post-Workout
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 02, 2020
Male Clients
1
Russell
Cote
4:45 PM WOD
21:48
6:01,13:47,21:48
2
Kacen
Gubler
5:00 AM WOD
23:33
3
Taylor
Jacobson
6:00 AM WOD
24:57
4
Justin
Schelin
5:00 AM WOD
25:16
5
Jake
Jacobsen
6:00 AM WOD
24:10
6
Shawn
Judd
5:00 AM WOD
26:33
20kg kettlebell
Female Clients
1
Jordan
Sessions
6:00 PM WOD
19:10
2
Barbara
Cox
9:30 AM WOD
22:29
3
Mayra
Martinez
4:45 PM WOD
22:35
🥵🥵
4
Jessica
Langston
6:00 AM WOD
24:24
5
Jocelyn
Sackett
9:30 AM WOD
24:33
6
Jennifer
Guzman
9:30 AM WOD
21:45
Row
7
Tylee
Torres
9:30 AM WOD
23:15
Run 800, 400, 200 Last round reps cut in half.
8
Jessica
Jensen
5:00 AM WOD
24:58
Row. 10lb ball. 26# kettlebell
9
Dawn
Hansen
9:30 AM WOD
25:05
400 runs and still over the time cap....ugh!
10
Maria
Gonzales
4:45 PM WOD
25:49
26/10B 800,800,400run.
11
Miki
Rowan
4:45 PM WOD
26:28
26#, 1 run, 2 rows 800m
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