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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):
5 (1/4)
Workout
Thursday
Warm-up
3 ROUNDS
10 Alt Groiners
5 Push Up to Pike
10 Alt Reverse Lunges
Into …
2 ROUNDS
5/5 Single Arm DB Strict Press
10 Single DB Up-Downs
20 Alt Single DB Reverse Lunges
Into…
1 ROUND
5/5 DB Windmills
10 Single DB Burpees
10 Alt Single DB Step-Ups
Strength
Metcon (Weight)
5 SETS ON A 12:00 CLOCK...
3/3 DB Turkish Get-Ups*
*Perform 3 reps in a row on one side then 3 reps in a row on the opposite side. Execute perfect reps. Rest as needed b/t sets.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
400m Single DB Suitcase Carry (50/35)|(35/20)
20 Single DB Burpees
60 Weighted Step-Ups (24/20)*
20 Single DB Burpees
400m Single DB Suitcase Carry
*DB can be held any way for the Step-Ups.
*18 Min Cap
(Score is Time)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 25, 2020
Male Clients
1
Shawn
Judd
5:00 AM WOD
40 lbs
Completed 3 sets
Female Clients
1
Barbara
Cox
9:30 AM WOD
30 lbs
2
Dawn
Hansen
9:30 AM WOD
20 lbs
right arm could have gone heavier, left arm wasn't havin it
2
Yesenia
Leavitt
4:45 PM WOD
20 lbs
3
Karrie
Nielson
5:00 AM WOD
5 lbs
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