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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
Monday - 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):
13 (6/7)
Workout
Monday
Warm-up
CHIPPER WARM-UP (7:00 Cap)
10 Up-Downs
300m Row (moderate)
10 Burpees
200m Row (moderate-high)
15 Med-Ball Front Squats
100m Row (high)
15 Med-Ball Thrusters (:01 pause overhead)
Skill
ON A 10:00 RUNNING CLOCK...
Practice Handstand Walk, Wall Walk Skill or Handstand Hold
(No Measure)
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 MINUTES
20/15 Cal Row
20 Alt. DB Snatch (50/35)|(35/20)
15 Handstand Push-ups
10 Burpees
(Score is Rounds + Reps)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 22, 2020
Male Clients
1
Jared
Behunin
4:45 PM WOD
3 + 8
2
Kacen
Gubler
4:45 PM WOD
3 + 2
RX Weight, 45# plate on HSPU
3
Jake
Jacobsen
6:00 AM WOD
3 + 0
4
Clark
Harrison
4:45 PM WOD
2 + 54
5
Benjamin
Lee
4:45 PM WOD
2 + 50
mod hspu
5
Kody
Wilson
6:00 AM WOD
2 + 50
10 RX HSPU ea round RX weight
Female Clients
1
Jessica
Langston
5:00 AM WOD
2 + 42
2
Maria
Wilson
9:30 AM WOD
3 + 15
#30🤢
3
Kourtney
Scow
6:00 PM WOD
3 + 13
#15
4
Karrie
Nielson
5:00 AM WOD
3 + 7
5
Jocelyn
Sackett
9:30 AM WOD
3 + 2
Mod HSPU, Started on HSPU
6
Dawn
Hansen
9:30 AM WOD
3 + 0
7
Yesenia
Leavitt
4:45 PM WOD
2 + 52
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