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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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (7/12)
Workout
Tuesday
4 ROUNDS FOR TIME* (12 MIN CAP)
200m Row
7/7 SA DB Split Squat Thrusters
9/9 SA Glute Bridge DB Floor Press
25 Plate Jumps
:30 Rest
*Increase weight on DBs and pace on the rower each round
Warm-up
Workout
Metcon (Time)
FOR TIME
1000m Row
Immediately into...
3 ROUNDS
10 Single DB Burpees (50/35)|(35/25)*
20 SA OH DB Lunge**
40 Double Unders
*For the burpees, perform 5 with the DB in the L-hand then 5 with the DB in the R-hand.
**For the lunges, Alternate legs every rep. Perform 10 reps with DB OH on L-arm then 10 reps with DB OH on R-arm.
Optional Finisher
3 SETS
10 Strict TTB
20 Controlled Sit-ups (minimize arm throw)
-Rest as Needed b/t Sets-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 20, 2019
Male Clients
1
Matt
Clifford
4:45 PM WOD
13:04
2
Jared
Behunin
4:45 PM WOD
14:43
3
Boyd
VanDam
9:30 AM WOD
15:15
4
Kacen
Gubler
5:00 AM WOD
12:33
Rx weight,singles
5
Neil
Young
5:00 AM WOD
13:30
20 lb DB
6
Luke
Robinson
4:45 PM WOD
16:38
Mod lunges
7
Benjamin
Lee
6:00 AM WOD
16:43
Female Clients
1
Jessica
Langston
9:30 AM WOD
10:46
Lunges for Days
2
Jocelyn
Sackett
9:30 AM WOD
15:27
3
Barbara
Cox
5:00 AM WOD
16:37
4
Jennifer
Guzman
9:30 AM WOD
18:22
Started with 3 rounds then row
5
Chantel
Robinson
4:45 PM WOD
10:57
20 #
6
Ali
Miller
9:30 AM WOD
12:38
Finished row at 4:08
7
Mayra
Martinez
4:45 PM WOD
14:26
25#, singles
8
Maria
Gonzales
6:00 AM WOD
14:49
25#
9
Maria
Wilson
9:30 AM WOD
15:52
DU’s first round
10
Miki
Rowan
4:45 PM WOD
16:40
25#,singlesx3
11
Dawn
Hansen
4:45 PM WOD
17:45
12
Yesenia
Leavitt
4:45 PM WOD
19:54
25#Burpees//20#Lunges🥵☠️
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