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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
Wednesday - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
4:45 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
21 (7/14)
Workout
Wednesday
Warm-up
‘Old School Gym Class" Warm-up…
3 ROUNDS
10 High Knees (each)
10 Sit-ups
10 Mountain Climbers (each)
10 Arm Crosses
10 Tuck-Jumps
EMOM x 6 MINUTES
MIN 1 - Run 200m
MIN 2 - Max MB or Plate G2OH
Workout
Extended Warm-up
Metcon (7 Rounds for weight)
7 SETS FOR LOAD*
1 Deadlift
1 Power Clean
1 Hang Power Clean
1 Push Press
1 Push Jerk
1 Split Jerk
-Rest as Needed b/t Sets-
*Sets must be performed unbroken.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 14, 2019
Male Clients
1
Jared
Behunin
4:45 PM WOD
1495 Total lbs
2
Russell
Cote
4:45 PM WOD
1435 Total lbs
205x7. At 2:30pm
3
Kacen
Gubler
5:00 AM WOD
1355 Total lbs
4
Bryan
Winder
5:00 AM WOD
1330 Total lbs
5
Felix
Gonzales
6:00 AM WOD
1195 Total lbs
6
Josh
Langston
9:30 AM WOD
1155 Total lbs
7
Clark
Harrison
9:30 AM WOD
675 Total lbs
Female Clients
1
Jessica
Langston
9:30 AM WOD
1055 Total lbs
SO fun!!!
2
Julie
Winder
9:30 AM WOD
765 Total lbs
3
Maria
Wilson
9:30 AM WOD
735 Total lbs
735
4
Jennifer
Guzman
9:30 AM WOD
700 Total lbs
5
Mayra
Martinez
6:00 AM WOD
675 Total lbs
6
Jocelyn
Sackett
9:30 AM WOD
670 Total lbs
7
Dawn
Hansen
4:45 PM WOD
635 Total lbs
7
Maria
Gonzales
6:00 AM WOD
635 Total lbs
8
Yesenia
Leavitt
6:00 AM WOD
605 Total lbs
9
Rachel
Hepworth
5:00 AM WOD
415 Total lbs
415
10
Chantel
Robinson
4:45 PM WOD
775 Total lbs
Just DL,& squat cleans 😊
11
Charo
Shamo
4:45 PM WOD
465 Total lbs
12
Alex
Shafter
9:30 AM WOD
455 Total lbs
13
Lasca
Young
5:00 AM WOD
315 Total lbs
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