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Components
Deadlift
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):
11 (5/6)
Workout
Thursday
Warm-up
3-4 ROUNDS (8:00 MINUTE CAP)
8/6 Cal Bike
10 Bootstrappers
10/10 Single Leg DB Deadlifts
Strength
Deadlift (1x6 / 1x6 / 1x6+)
Deadlift
DEADLIFT
1x6 @ 65-70% (Light-Moderate) of 2RM
1x6 @ 70-75% (Mod)
1x 6+ @75-80% (Mod-Heavy)*
*As many reps as possible w/o failure....no more than 8-10.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
20 Deadlifts (AHAP)
50/40 Cal Bike
20 Bar Muscle-Ups
10 Deadlifts
400 Meter Run
10 Bar Muscle-Ups
-Hard Cap 15:00-
(Score is Time)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 13, 2020
Male Clients
1
Dan
Stewart
9:30 AM WOD
1 x 10 @ 275 lbs
2
Benjamin
Lee
4:45 PM WOD
1 x 8 @ 245 lbs
2
Josh
Langston
4:45 PM WOD
1 x 245 @ 8 lbs
3
Shawn
Judd
5:00 AM WOD
1 x 7 @ 225 lbs
4
Kody
Wilson
6:00 AM WOD
1 x 6 @ 245 lbs
Female Clients
1
Chantel
Robinson
4:45 PM WOD
1 x 10 @ 205 lbs
2
Jessica
Langston
5:00 AM WOD
1 x 10 @ 200 lbs
3
Jocelyn
Sackett
9:30 AM WOD
1 x 8 @ 180 lbs
4
Janessa
Stevens
5:00 AM WOD
1 x 6 @ 195 lbs
5
Dawn
Hansen
4:45 PM WOD
1 x 6 @ 175 lbs
5
Korina
Darger
9:30 AM WOD
1 x 6 @ 175 lbs
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