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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):
12 (5/7)
Workout
Tuesday
Warm-up
2 ROUNDS
10 Alt Lunges
10 Inch Worms
10 Bodyweight Goodmornings
Into…
2 ROUNDS
10 Box Step Ups
10 Up-Downs
10 KB Deadlift
Workout
Metcon (Time)
5 ROUNDS FOR TIME
25 Russian KB Swings (70/53)
25 Up-Downs
25 Box Jumps (24/20)*
*Step-Down Mandatory
(Score is Time)
Optional Finisher
Metcon (No Measure)
3 SETS FOR QUALITY
20 Alt. Sit-Thrus
20 Perfect Crunches
-Rest as Needed b/t Sets-
(No Measure)
Metcon (No Measure)
3 SETS FOR QUALITY
20 Alt. Sit-Thrus
20 Perfect Crunches
-Rest as Needed b/t Sets-
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 16, 2020
Male Clients
1
Dan
Stewart
6:00 AM WOD
16:07
2
Taylor
Jacobson
6:00 AM WOD
19:14
3
Kody
Wilson
4:45 PM WOD
20:58
4
Kacen
Gubler
5:00 AM WOD
21:20
5
Shawn
Judd
5:00 AM WOD
19:03
53lb kettlebell and box step ups
Female Clients
1
Jessica
Langston
4:45 PM WOD
17:31
2
Barbara
Cox
9:30 AM WOD
19:22
3
Mayra
Martinez
4:45 PM WOD
21:39
🥵🥵
4
Jocelyn
Sackett
9:30 AM WOD
22:57
5
Maria
Wilson
4:45 PM WOD
22:40
#35 step up
6
Karrie
Nielson
5:00 AM WOD
23:42
7
Yesenia
Leavitt
4:45 PM WOD
24:32
35#/Step Ups
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