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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):
18 (7/11)
Workout
Monday
Warm-up
2:00 Row/Bike/Run
Into…
AMRAP x 6 MINUTES
20 Single Unders
10 Clean Deadlifts
8 Hang High Pulls
6 Hang Muscle Cleans
10 Elbow Punches
4 Hang Power Cleans
Workout
Metcon (Time)
FOR TIME
150 Double Unders
50/40 Cal Row
30 Push Jerks (155/105)|(115/75)
30 Hang Power Cleans
30 Bar Muscle Up (RXP) or Burpee C2B Pull-Ups
150 Double Unders
50/40 Cal Bike
2x1 Singles
(Score is Time)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 13, 2020
Male Clients
1
Russell
Cote
4:45 PM WOD
27:42
DEATH 🤢🤢🤢🤢
2
Dan
Stewart
6:00 AM WOD
23:29
3
Kody
Wilson
6:00 AM WOD
25:35
15BMU, #135
4
Clark
Harrison
9:30 AM WOD
28:56
Single unders 150/75
5
Shawn
Judd
5:00 AM WOD
29:40
Singles, 95lbs, and burpee pullups
6
Brian
Sewell
9:30 AM WOD
30:00
7
Kacen
Gubler
5:00 AM WOD
30:25
600 2x1 singles,135#,B-C2B
Female Clients
1
Jessica
Langston
4:45 PM WOD
28:47
2
Jordan
Sessions
4:45 PM WOD
23:02
Burpee C2B 85bb
3
Maria
Gonzales
4:45 PM WOD
23:23
65#
4
Mayra
Martinez
4:45 PM WOD
25:35
85#, burpee Pull-ups, singles
5
Barbara
Cox
9:30 AM WOD
26:16
Burpee pull ups #65
6
Yesenia
Leavitt
4:45 PM WOD
26:52
65#/1x1Singles/Burpee&BarRow
7
Shelly
Howard
4:45 PM WOD
26:57
55lb bar, devil press instead of BMU
8
Dawn
Hansen
9:30 AM WOD
28:08
scaled like a boss!!!
9
Miki
Rowan
4:45 PM WOD
28:19
300singles for dubs 30 pullups for burpee ups 40 cal row for bike
10
Jocelyn
Sackett
9:30 AM WOD
28:36
95#, Jumping BMU. SO FUN!
11
Tylee
Torres
9:30 AM WOD
36:45
Singles and only 15 bar muscle ups from a box 85#
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