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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
Tuesday - 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 (6/10)
Workout
Tuesday
Warm-up
3 ROUNDS
:45 Row
10 Suite Case DB Deadlift
5 Push-Up to Pike
5/5 Single Arm Dumbell Press
Following the warm-up, review the movements for the EMOM. After the EMOM we will review the HSPU and scaling options.
Skill
Metcon (No Measure)
EMOM x 6 MINUTES
MIN 1 - 10/8 Cal Row for Quality
MIN 2 - 2-3 Wall Walks or 3-5 HSPU Negatives
MIN 3 - 15 Barbell Good Mornings
(No Measure)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
10 Handstand Push-Ups
30 Dead Lifts 115/75
15 Handstand Push-Ups
20/15 Cal Row
(Score is Time)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 28, 2020
Male Clients
1
Dan
Stewart
6:00 AM WOD
9:53
2
Justin
Schelin
6:00 AM WOD
15:53
3
Boyd
VanDam
5:00 AM WOD
20:14
4
Kacen
Gubler
6:00 AM WOD
13:30
25 pound plate +mat
5
Kody
Wilson
4:45 PM WOD
16:50
5/10 HSPU #115
6
Shawn
Judd
5:00 AM WOD
18:47
25lbs dumbbell seated press
Female Clients
1
Maria
Gonzales
4:45 PM WOD
12:50
#15 push press
2
Susannah
Stout
4:45 PM WOD
14:01
2 handstand push ups and seated press.
3
Dawn
Hansen
9:30 AM WOD
14:24
Rx weight. Ab mat hspu
4
Yesenia
Leavitt
4:45 PM WOD
14:35
75#DL/15#seated DB press
5
Tylee
Torres
4:45 PM WOD
14:47
2 mats 75#
6
Jessica
Langston
6:00 AM WOD
15:17
HSPU/DB Strict Press #25’s
7
Korina
Darger
9:30 AM WOD
15:22
45#plate+AM 12# for 15HSPU
8
Jocelyn
Sackett
9:30 AM WOD
15:44
mod hspu
9
Miki
Rowan
4:45 PM WOD
17:01
3X: 15 cal, 2wallwalk+10situp, 30dl@75#, 31wallwalk+15situp
10
Alex
Shafter
9:30 AM WOD
18:29
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