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Components
Snatch
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):
24 (13/11)
Workout
Wednesday
Warm-up
3 ROUNDS
:30 Bike
10 PVC Pass Through
10ft Duck Walk*
5 Superman / 5 Hollow Rock
5 Broad Jumps
*For the duck walk first round will be with empty hands, 2nd round challenge to put the PVC in the back rack, 3rd round challenge to hold the PVC overhead like an OHS.
Strength
Snatch (1x1)
Snatch
ON A 20:00 RUNNING CLOCK...
Build to 1RM Snatch*
*Power or Squat, Athlete Choice
Workout
Metcon (AMRAP - Reps)
ON 7:00 RUNNING CLOCK...
Athlete choose one:
-50/40 Cal Bike
-800 meter run
-1000 meter row
Max Power Snatch (135/95)|(95/65)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 28, 2019
Male Clients
1
Kody
Wilson
4:45 PM WOD
1 x 1 @ 200 lbs
Squat
2
Kacen
Gubler
9:30 AM WOD
1 x 1 @ 185 lbs
3
Cody
Johnson
9:30 AM WOD
1 x 1 @ 175 lbs
3
Jared
Behunin
4:45 PM WOD
1 x 1 @ 175 lbs
4
Bryan
Winder
6:00 AM WOD
1 x 1 @ 170 lbs
failed 175
5
Felix
Gonzales
6:00 AM WOD
1 x 1 @ 155 lbs
6
Benjamin
Lee
4:45 PM WOD
1 x 1 @ 135 lbs
6
Justin
Smith
6:00 AM WOD
1 x 1 @ 135 lbs
squat
6
Luke
Robinson
4:45 PM WOD
1 x 1 @ 135 lbs
6
Neil
Young
5:00 AM WOD
1 x 1 @ 135 lbs
145 Scar crow to nose
7
Paul
Dolgner
6:00 AM WOD
1 x 1 @ 125 lbs
8
Taylor
Jacobson
6:00 AM WOD
1 x 1 @ 115 lbs
9
Clark
Harrison
9:30 AM WOD
1 x 1 @ 100 lbs
Female Clients
1
Jessica
Langston
9:30 AM WOD
1 x 1 @ 145 lbs
Not a PR but thanks for the ⭐️ (150)
2
Julie
Winder
9:30 AM WOD
1 x 1 @ 115 lbs
3
Maria
Wilson
9:30 AM WOD
1 x 1 @ 102 lbs
4
Ali
Miller
9:30 AM WOD
1 x 1 @ 100 lbs
5
Dawn
Hansen
4:45 PM WOD
1 x 1 @ 95 lbs
still working on form
5
Jocelyn
Sackett
9:30 AM WOD
1 x 1 @ 95 lbs
squat
6
Chantel
Robinson
4:45 PM WOD
1 x 1 @ 85 lbs
7
Mayra
Martinez
6:00 AM WOD
1 x 1 @ 80 lbs
8
Yesenia
Leavitt
6:00 AM WOD
1 x 1 @ 75 lbs
9
Barbara
Cox
4:45 PM WOD
1 x 1 @ 70 lbs
10
Maria
Gonzales
6:00 AM WOD
1 x 1 @ 65 lbs
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