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Components
"STRAIGHT 100."
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
Saturday - CrossFit Black Ridge
Class
(All)
Saturday 7:30am WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
6 (3/3)
Workout
Saturday
Warm-up
"You go, I go" partner chipper warm-up! Have everyone partner up and grab out a slam ball, light KB, and light bumper plate. Against a 10:00 clock, challenge teams to see how far they can get. Only one person can work at a time.
ON A 10:00 RUNNING CLOCK…
200m Team Jog (run together)
40 American KB Swings
40 Air Squats
40 Plate Ground to Overhead
40 Up Downs
40 Plate Push Press
40 Sit Ups
Workout
"STRAIGHT 100." (Time)
FOR TIME
25 Cal Row
20 Wall Balls (20/14)|(14/10)
20 Box Jumps (24/20)
25 Cal Row
30 Wall Balls (20/14)|(14/10)
30 Box Jumps (24/20)
25 Cal Row
50 Wall Balls (20/14)|(14/10)
50 Box Jumps (24/20)
25 Cal Row
-20:00 Time Cap-
Optional Finisher
2 SETS
:30 Hollow Rock
2:00 Plank Hold
:30 Hollow Rock
50 Russian Twists (w/ Medball)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, August 24, 2019
Male Clients
1
Matt
Clifford
Saturday 7:30am WOD
18:37
2
Josh
Langston
Saturday 7:30am WOD
20:20
3
Benjamin
Lee
Saturday 7:30am WOD
23:24
step up
Female Clients
1
Chantel
Robinson
Saturday 7:30am WOD
20:49
2
Jocelyn
Sackett
Saturday 7:30am WOD
22:56
3
Yesenia
Leavitt
Saturday 7:30am WOD
25:39
14#WB/StepUps☠️
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