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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):
16 (5/11)
Workout
Monday
Warm-up
400m Run or 500m Row (athlete choice!)
into...
2 SETS
10 Alternating Groiners
10 Glute Bridge-Ups
10 Alternating Heel & Knee Grab
Then into w/ Empty Barbell…
2-3 QUALITY SETS
7 Strict Press (press and hold at top)
7 Good Mornings
7 Bent Over Rows
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 18 MINUTES
7 Ring Muscle-Ups (RXP) or 10 Burpee Pull-ups
10 Deadlifts (275/195)|(185/135)
35 Sit-Ups
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
FOR QUALITY*
1:30 Tuck Hold
1:30 Plank Hold
1:30 Hollow Hold
1:30 Plank Hold
*Each exercise is on a running clock, accumulating as much time in the position as possible.
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 06, 2020
Male Clients
1
Kacen
Gubler
5:00 AM WOD
4 + 6
BPU, 275#
2
Russell
Cote
9:30 AM WOD
4 + 0
Ring muscle ups
3
Kody
Wilson
6:00 AM WOD
4 + 11
BPU #235
4
Clark
Harrison
9:30 AM WOD
3 + 48
5
Benjamin
Lee
4:45 PM WOD
3 + 27
Female Clients
1
Jocelyn
Sackett
9:30 AM WOD
2 + 29
BPU, 195# SO HEAVY!
2
Jennifer
Guzman
9:30 AM WOD
2 + 9
Slowwwwwww motion🤣
3
Miki
Rowan
4:45 PM WOD
6 + 0
95#, burpees (no pull ups)
4
Barbara
Cox
9:30 AM WOD
4 + 40
#135
5
Mayra
Martinez
4:45 PM WOD
4 + 10
125#, B jumping pull-ups
6
Rachel
Hepworth
6:00 AM WOD
4 + 7
Burpee p/u’s, #95
7
Karrie
Nielson
5:00 AM WOD
4 + 5
8
Maria
Gonzales
4:45 PM WOD
4 + 4
135
9
Jessica
Langston
4:45 PM WOD
4 + 1
3 Ring MU a RD 195# DL
10
Yesenia
Leavitt
4:45 PM WOD
4 + 0
135#
11
Dawn
Hansen
9:30 AM WOD
3 + 0
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