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Components
Front/Back Stamina Squats
Metcon
Settings
Location
(All)
CrossFit Ridgeline
Program
Date
Workout
Dirty Water - 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):
58 (36/22)
Workout
Dirty Water
Warm-up
3 Rounds:
10/7 Cal Row
10 Banded Side Steps
7 Banded Squats
10 Leg Swings
20 DUs / SUs
R1) Pigeon
R2) Saddle
R3) Calf
Strength
Front/Back Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
Barbell: 78% of 3-Rep Max Back Squat
https://www.youtube.com/watch?v=uYumuL_G_V0&t=5s
<<<Front Squat
https://www.youtube.com/watch?v=QmZAiBqPvZw
<<<Back Squat
Metcon
Metcon (Time)
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row
https://www.youtube.com/watch?v=82jNjDS19lg
<<<Dubs
https://www.youtube.com/watch?v=fxfhQMbATCw
<<<Row
Core
3 rounds :
KB leg lowers x 10 total
KB hollow rocks x10
KB Russian twist x 20 total
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, August 26, 2019
Male Clients
1
Andrew
Starsick
12:00pm CrossFit
1 x 1 @ 315 lbs
315 x 12 rds
2
Justin
Arndt
4:30pm CrossFit
1 x 1 @ 290 lbs
3
davidj
myers
5:30pm CrossFit
1 x 1 @ 285 lbs
4
Todd
Dixon
12:00pm CrossFit
1 x 1 @ 255 lbs
5
Marc
Williams
12:00pm CrossFit
1 x 1 @ 245 lbs
5
Ryan
Cain
6:00am CrossFit
1 x 1 @ 245 lbs
6
Kyle
Ritchie
8:00am CrossFit
1 x 2 @ 240 lbs
7
Private
5:30pm CrossFit
1 x 1 @ 235 lbs
8
Will
Furlow
8:00am CrossFit
1 x 1 @ 230 lbs
9
Private
4:30pm CrossFit
1 x 1 @ 225 lbs
9
Cam
Blaquiere
3:30pm CrossFit
1 x 1 @ 225 lbs
9
Chris
Warren
12:00pm CrossFit
1 x 1 @ 225 lbs
9
Morgan
Batton
4:30pm CrossFit
1 x 1 @ 225 lbs
10
Tyler
Messenger
8:00am CrossFit
1 x 1 @ 220 lbs
11
Stephen
Sutherland
4:30pm CrossFit
1 x 1 @ 215 lbs
12
Bobby
Stanley
5:30pm CrossFit
1 x 1 @ 210 lbs
12
Brandon
Cook
5:30pm CrossFit
1 x 1 @ 210 lbs
13
Curtis
Wentz
7:30pm CrossFit
1 x 1 @ 205 lbs
13
Ryan
Clawges
3:30pm CrossFit
1 x 1 @ 205 lbs
14
Matt
Horsman
4:30pm CrossFit
6 x 6 @ 195 lbs
14
Dan
Liss
6:00am CrossFit
1 x 1 @ 195 lbs
This was my 75%
14
Shawn
Grushecky
4:30pm CrossFit
1 x 1 @ 195 lbs
15
Kevin
Hall
4:30pm CrossFit
12 x 6 @ 188 lbs
16
Jackson
Cramer
3:30pm CrossFit
1 x 1 @ 185 lbs
17
Eric
Pethtel
5:30pm CrossFit
1 x 1 @ 180 lbs
18
Aaron
Thomas
6:00am CrossFit
12 x 2 @ 175 lbs
19
Dakota
Bailey
5:30pm CrossFit
12 x 1 @ 165 lbs
20
Charlie
Labritz
12:00pm CrossFit
1 x 1 @ 155 lbs
20
Guadalupe
Leon
6:00am CrossFit
1 x 1 @ 155 lbs
21
Eric
Kinsley
12:00pm CrossFit
1 x 1 @ 145 lbs
22
Bill
Rutherford
6:00am CrossFit
6 x 6 @ 125 lbs
22
Mark
Victor
6:30pm CrossFit
1 x 1 @ 125 lbs
23
Peter
Wetterauer
7:30pm CrossFit
1 x 1 @ 115 lbs
23
Rob
Stansbury
5:30pm CrossFit
1 x 1 @ 115 lbs
24
Chuck
Scatterday
8:00am CrossFit
1 x 1 @ 105 lbs
25
Rick
Kyle
6:30pm CrossFit
1 x 1 @ 0 lbs
DNF started with 215 lbs finished with 185 lbs only did back squa...
Female Clients
1
Meghan
Phillips
8:00am CrossFit
1 x 1 @ 165 lbs
2
Briana
Kocher
5:30pm CrossFit
1 x 1 @ 160 lbs
2
Sarah
Miller
5:30pm CrossFit
1 x 1 @ 160 lbs
3
Kayla
Underwood
4:30pm CrossFit
1 x 1 @ 150 lbs
4
Sarah
Civitillo
6:00am CrossFit
1 x 2 @ 145 lbs
4
Brittany
Sloneker
5:30pm CrossFit
1 x 1 @ 145 lbs
5
Amelia
Parsons
3:30pm CrossFit
1 x 1 @ 140 lbs
6
Kaitlyn
Johnson
8:00am CrossFit
1 x 1 @ 135 lbs
75%
6
Phylicia
Hixson
5:30pm CrossFit
1 x 1 @ 135 lbs
6
Rachel
Allio
4:30pm CrossFit
1 x 1 @ 135 lbs
7
chelsea
workman
4:30pm CrossFit
1 x 2 @ 130 lbs
8
zahira
reyes
7:30pm CrossFit
1 x 1 @ 115 lbs
9
Erin
McCarthy
8:00am CrossFit
1 x 1 @ 110 lbs
10
Nicoletta
Ciampa
6:00am CrossFit
6 x 6 @ 105 lbs
10
Gabby
Riggleman
3:30pm CrossFit
1 x 1 @ 105 lbs
11
Cecil
Burner
3:30pm CrossFit
1 x 1 @ 100 lbs
11
Kelsey
Murray
4:30pm CrossFit
1 x 1 @ 100 lbs
12
Cindy
Victor
6:30pm CrossFit
1 x 1 @ 95 lbs
12
Ellen
Linscheid
5:30pm CrossFit
1 x 1 @ 95 lbs
13
Amy
Governor
12:00pm CrossFit
1 x 1 @ 85 lbs
35bar +10*4+5*2 = 85
14
Lexi
Douglas
3:30pm CrossFit
1 x 1 @ 65 lbs
15
Abby
Durig
7:30pm CrossFit
6 x 0 @ 55 lbs
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