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Components
Metcon
Settings
Location
(All)
CrossFit Ridgeline
Program
Date
Workout
30 Rock - 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):
50 (25/25)
Workout
30 Rock
Goat Work
15 mins of GOAT work
Your GOAT in CrossFit is a movement that you are not so good at. It could be anything; barbell movement, gymnastics movement, body weight movement, kettlebell movement, or simply flexibility and/or mobility. The only way to attack your goat is to work on it!
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar
https://www.youtube.com/watch?v=vdezTMulJ-k
<<<KB Swing
https://www.youtube.com/watch?v=iaBVSJm78ko
<<<Push Press
https://www.youtube.com/watch?v=_03pCKOv4l4
<<<Toes to Bar
Accessory
3 rounds:
Barbell floor bench x 5 (increasing weight)
KB lateral step ups x 8 ech
Banded cowboy walks x 25ft
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 27, 2019
Male Clients
1
Nate
Smith
6:00am CrossFit
3 + 10
2
Kyle
Ritchie
6:00am CrossFit
3 + 3
3
Stephen
Sutherland
4:30pm CrossFit
3 + 2
4
Justin
Arndt
3:30pm CrossFit
2 + 105
5
Ryan
Cain
6:00am CrossFit
2 + 102
6
Tyler
Messenger
8:00am CrossFit
2 + 60
7
Jacob
Raymond
5:30pm CrossFit
2 + 57
8
Marc
Williams
12:00pm CrossFit
2 + 45
9
Bobby
Stanley
4:30pm CrossFit
2 + 30
10
Andrew
Starsick
5:30pm CrossFit
2 + 27
recovery day (legs exhausted from yesterday)
11
Private
7:30pm CrossFit
2 + 26
12
Rick
Kyle
6:30pm CrossFit
2 + 13
13
Thamer
Alshammari
3:30pm CrossFit
2 + 0
14
Private
12:00pm CrossFit
1 + 106
15
Wojtek
Mazurek
7:30pm CrossFit
1 + 101
16
davidj
myers
5:30pm CrossFit
0 + 0
...
17
Chuck
Scatterday
8:00am CrossFit
3 + 0
Knees to 90 35 KB 65 PP
18
Guadalupe
Leon
7:30pm CrossFit
2 + 65
19
Rob
Stansbury
5:30pm CrossFit
2 + 45
35 lbs KB and 75lbs BB
20
Mark
Victor
6:30pm CrossFit
2 + 30
35# KB & 65# PP
21
Brandon
Cook
5:30pm CrossFit
2 + 15
Had to switch to high knees
22
Jackson
Cramer
3:30pm CrossFit
2 + 12
75lb push press
23
Dan
Liss
6:00am CrossFit
2 + 0
44# KB 95# PP
23
Will
Furlow
6:00am CrossFit
2 + 0
24
Charlie
Labritz
12:00pm CrossFit
0 + 0
Female Clients
1
Meghan
Phillips
8:00am CrossFit
2 + 95
2
Sarah
Miller
5:30pm CrossFit
2 + 70
3
Briana
Kocher
5:30pm CrossFit
2 + 60
4
Brittany
Sloneker
5:30pm CrossFit
2 + 52
5
Kayla
Underwood
6:00am CrossFit
2 + 48
Sandbag tues?
6
Sarah
Civitillo
6:00am CrossFit
2 + 45
7
Amelia
Parsons
6:30pm CrossFit
2 + 42
L shoulder pain today 🙄🤦🏼♀️
8
Kalyn
Noechel
5:30pm CrossFit
2 + 27
Started on bike which really f'd my score since my t2b suuuck 😤
9
April
Marshalek
3:30pm CrossFit
2 + 17
10
Amy
Brock
5:30pm CrossFit
2 + 15
11
Ashleigh
KirkAbel
8:00am CrossFit
3 + 15
Started with bike
12
Cindy
Victor
6:30pm CrossFit
2 + 75
26# kbs, 40# push press, knees to chest
13
Betsy
Johns
6:00am CrossFit
2 + 65
14
Ashley
Raymond
4:30pm CrossFit
2 + 61
Knees to elbows
15
Taylor
Wroblewski
3:30pm CrossFit
2 + 60
Rx except scaled t2b
16
Erin
McCarthy
12:00pm CrossFit
2 + 56
25#kb, 60#, mix t2b, k2c
16
Laci
Billotti
6:00am CrossFit
2 + 56
Blue KB; 35# PP; K-2-90
17
Gabby
Riggleman
3:30pm CrossFit
2 + 52
35lb PP, 25lb KB, 10 rig kips
18
Ellen
Linscheid
8:00am CrossFit
2 + 50
18
June
Anderson
6:00am CrossFit
2 + 50
Rx except alt. knee raises
19
zahira
reyes
7:30pm CrossFit
2 + 44
20
Rebecca
Stansbury
12:00pm CrossFit
2 + 30
35 lb pp and pink kettle ball. Knees to chest
21
Kelsey
Murray
3:30pm CrossFit
2 + 20
35#KB; Rd1 55#/Rd2 35# PP; 10TTB
21
Taylor
Allen
3:30pm CrossFit
2 + 20
22
Abby
Durig
6:30pm CrossFit
0 + 0
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