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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):
10 (3/7)
Workout
Thursday
Warm-up
3-4 ROUNDS (8:00 CAP)
100m Row
10 Alt Groiners
10 Scap Push-Ups
10 Plank to Pike
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 21 MINUTES
500m Row
30 Walking Lunges
30 Sit-Ups
400m Run
15 Ring Rows or 10 Strict Pull-Ups
3 Wall Walks
(Score is Rounds + Reps)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 21 MINUTES
500m Row
30 Walking Lunges
30 Sit-Ups
400m Run
15 Ring Rows or 10 Strict Pull-Ups
3 Wall Walks
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
5 SETS
1:00 Wall Sit
1:00 Ring FLR or Weighted Plank
-Rest as Needed b/t Sets-
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 04, 2020
Male Clients
1
Kacen
Gubler
5:00 AM WOD
2 + 108
Started on Run!
2
Jake
Jacobsen
6:00 AM WOD
2 + 101
Ring rows
3
Shawn
Judd
5:00 AM WOD
2 + 52
Ring rows
Female Clients
1
Barbara
Cox
5:00 AM WOD
2 + 110
2
Jessica
Langston
6:00 AM WOD
2 + 109
One more than Kacen again...
3
Jocelyn
Sackett
9:30 AM WOD
2 + 88
Started on row
4
Rachel
Hepworth
9:30 AM WOD
2 + 0
11am
5
Dawn
Hansen
9:30 AM WOD
1 + 100
6
Karrie
Nielson
5:00 AM WOD
2 + 10
7
Miki
Rowan
4:45 PM WOD
2 + 0
Started on run, then 20 cal bike instead of runs (103 degrees out...
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