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Components
Sumo Deadlift
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):
5 (1/4)
Workout
Thursday
Warm-up
2 ROUNDS
10 Strokes on Rower
20 Shoulder Taps
30 Single Unders
Into…
2 ROUNDS
10 Cal Row
5 Inch Worms + Push-Up
30 Single or Double Unders
Strength
Sumo Deadlift (5x3)
Sumo Deadlift
5x3
Sumo Deadlift*
*Keep loading moderate to moderate-heavy.
(Score is Weight)
Workout
Metcon (AMRAP - Reps)
ON A 4:00 RUNNING CLOCK...
20/15 Cal Row
10 Wall Walks
Max Double Unders
-Rest 1:30-
ON A 4:00 RUNNING CLOCK...
20/15 Cal Bike
25 Deadlifts (225/155)|(155/105)
Max Double Unders
-Rest 1:30-
ON A 4:00 RUNNING CLOCK...
20/15 Cal Row
10 Wall Walks
Max Double Unders
-Rest 1:30-
ON A 4:00 RUNNING CLOCK...
20/15 Cal Bike
25 Deadlifts (225/155)
Max Double Unders
(Score is Reps)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 11, 2020
Male Clients
1
Shawn
Judd
6:00 AM WOD
5 x 3 @ 183 lbs
Female Clients
1
Jessica
Langston
6:00 AM WOD
5 x 3 @ 215 lbs
2
Korina
Darger
9:30 AM WOD
5 x 3 @ 165 lbs
3
Yesenia
Leavitt
4:45 PM WOD
5 x 3 @ 155 lbs
4
Miki
Rowan
4:45 PM WOD
5 x 3 @ 135 lbs
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