Show Workout in Full Screen
Auto Scroll Page
Components
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):
12 (3/9)
Workout
Thursday
Warm-up
2:00 Bike or Row (increase pace every :30)
Into…
AMRAP x 3 MINUTES
10 Bootstrappers
10 BB Good Mornings
Strength
Deadlift (5x3)
Deadlift
5x3
Tempo Deadlift (3111)
*Use the same weight across to match the tempo exactly.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
21-15-9-9-15-21
Deadlift (185/125 First Half) (225/155 Second Half)
15/12 Bike/Row Cal, alternate monostructural movement every round
-Rest 2:00 after completing first 21-15-9
(Score is Time)
Optional Cool Down
FOR RECOVERY
5:00-8:00 Dedicated Stretching of Hips and Hamstrings
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 18, 2020
Male Clients
1
Kacen
Gubler
6:00 AM WOD
5 x 3 @ 275 lbs
2
Benjamin
Lee
4:45 PM WOD
5 x 3 @ 225 lbs
3
Shawn
Judd
5:00 AM WOD
5 x 3 @ 205 lbs
Female Clients
1
Yesenia
Leavitt
4:45 PM WOD
5 x 3 @ 185 lbs
2
Jennifer
Guzman
9:30 AM WOD
5 x 3 @ 175 lbs
2
Jocelyn
Sackett
9:30 AM WOD
5 x 3 @ 175 lbs
3
Jessica
Langston
6:00 AM WOD
5 x 3 @ 165 lbs
Lift with LAPD
3
Mayra
Martinez
4:45 PM WOD
5 x 3 @ 165 lbs
4
Barbara
Cox
9:30 AM WOD
5 x 3 @ 145 lbs
5
Maria
Gonzales
4:45 PM WOD
5 x 3 @ 135 lbs
6
Kourtney
Scow
4:45 PM WOD
5 x 3 @ 105 lbs
7
Karrie
Nielson
5:00 AM WOD
5 x 3 @ 55 lbs
Loading...
Powered By Wodify