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Components
Front/Back Stamina Squats
Metcon
Settings
Location
(All)
CrossFit Ridgeline
Program
Date
Workout
Trail Blazer - CrossFit Ridgeline
Class
(All)
6:00am CrossFit
8:00am CrossFit
12:00pm CrossFit
3:30pm CrossFit
4:30pm CrossFit
5:30pm CrossFit
6:30pm CrossFit
7:30pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
47 (27/20)
Workout
Trail Blazer
Warm-up
3 Rounds:
10 DB Push Press
10 Banded Side Steps
5 Banded Squats
20 DUs
R1) Squat hold
R2) Pigeon
R3) Side Lunge
Strength
Front/Back Stamina Squats
Alternating on the Minute x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats
Barbell - 69% of 3-Rep Back Squat
This is our final increase of 3% in this rep scheme
Metcon
Metcon (Time)
3 Rounds:
400 Meter Run
80 Double Unders
21 Push Presses (115/85)
https://www.youtube.com/watch?v=82jNjDS19lg
<<<Double-Unders
https://www.youtube.com/watch?v=iaBVSJm78ko
<<<Push Press
Core
3 rounds
Side plank rotations x 8 each
Ring plank x 30 sec
Plate toe touches x 20
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 29, 2019
Male Clients
1
Justin
Arndt
4:30pm CrossFit
1 x 1 @ 255 lbs
2
davidj
myers
5:30pm CrossFit
1 x 1 @ 250 lbs
3
Todd
Dixon
4:30pm CrossFit
1 x 1 @ 225 lbs
4
Kyle
Ritchie
6:00am CrossFit
1 x 1 @ 215 lbs
4
Marc
Williams
12:00pm CrossFit
1 x 1 @ 215 lbs
5
Private
4:30pm CrossFit
1 x 1 @ 205 lbs
5
Morgan
Batton
4:30pm CrossFit
1 x 1 @ 205 lbs
6
Bobby
Stanley
5:30pm CrossFit
1 x 1 @ 195 lbs
6
Will
Furlow
6:00am CrossFit
1 x 1 @ 195 lbs
7
John
Henry
6:00am CrossFit
1 x 6 @ 185 lbs
7
Matt
Billotti
6:00am CrossFit
1 x 1 @ 185 lbs
5am
7
Stephen
Sutherland
3:30pm CrossFit
1 x 1 @ 185 lbs
7
Zack
Mullikin
5:30pm CrossFit
1 x 1 @ 185 lbs
8
Shawn
Grushecky
6:30pm CrossFit
1 x 1 @ 175 lbs
9
Jacob
Raymond
5:30pm CrossFit
1 x 1 @ 170 lbs
10
Aleks
Stefaniak
4:30pm CrossFit
1 x 1 @ 165 lbs
10
Dan
Liss
6:00am CrossFit
1 x 1 @ 165 lbs
66% again
10
Eric
Pethtel
4:30pm CrossFit
1 x 1 @ 165 lbs
11
Aaron
Frymier
5:30pm CrossFit
1 x 1 @ 155 lbs
11
Naby
Damarputra
12:00pm CrossFit
1 x 1 @ 155 lbs
12
Guadalupe
Leon
7:30pm CrossFit
1 x 1 @ 145 lbs
13
Bobby
Maldonado
12:00pm CrossFit
1 x 1 @ 135 lbs
14
Bill
Rutherford
6:00am CrossFit
12 x 9 @ 115 lbs
14
nathan
kinsley
7:30pm CrossFit
1 x 1 @ 115 lbs
15
Chuck
Scatterday
3:30pm CrossFit
1 x 1 @ 105 lbs
16
Jeff
Martucci
6:00am CrossFit
1 x 3 @ 95 lbs
16
Peter
Wetterauer
7:30pm CrossFit
1 x 1 @ 95 lbs
Female Clients
1
Ashley
Grim
3:30pm CrossFit
1 x 1 @ 195 lbs
2
Briana
Kocher
6:30pm CrossFit
1 x 1 @ 145 lbs
2
Teresa
Stire
8:00am CrossFit
1 x 1 @ 145 lbs
3
Brittany
Sloneker
6:30pm CrossFit
1 x 1 @ 135 lbs
3
Meghan
Phillips
8:00am CrossFit
1 x 1 @ 135 lbs
3
Seretha
hall
8:00am CrossFit
1 x 1 @ 135 lbs
4
Amelia
Parsons
7:30pm CrossFit
1 x 1 @ 125 lbs
5
Kalyn
Noechel
5:30pm CrossFit
1 x 1 @ 120 lbs
Missed one set of front squats...had to pee 🤷
6
chelsea
workman
5:30pm CrossFit
1 x 1 @ 115 lbs
Box front and back squats Bum foot 🥴
6
Kaitlyn
Johnson
6:00am CrossFit
1 x 1 @ 115 lbs
6
Phylicia
Hixson
5:30pm CrossFit
1 x 1 @ 115 lbs
7
Betsy
Johns
6:00am CrossFit
1 x 1 @ 110.25 lbs
8
Erin
McCarthy
5:30pm CrossFit
1 x 1 @ 105 lbs
8
Kayla
Underwood
6:00am CrossFit
1 x 1 @ 105 lbs
8
Rachel
Allio
4:30pm CrossFit
1 x 1 @ 105 lbs
9
April
Marshalek
4:30pm CrossFit
1 x 1 @ 85 lbs
9
Gabby
Riggleman
3:30pm CrossFit
1 x 1 @ 85 lbs
9
Kelsey
Murray
12:00pm CrossFit
1 x 1 @ 85 lbs
10
Nicoletta
Ciampa
12:00pm CrossFit
6 x 9 @ 75 lbs
11
Rebecca
Stansbury
8:00am CrossFit
1 x 1 @ 45 lbs
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