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Components
Back Squat
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
6:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (4/7)
Workout
Tuesday
Warm-up
2 ROUNDS
4 Inch Worms
6 Bootstrappers
8 Groiners
Into…
AMRAP x 4 MINUTES
5 Med Ball Power Clean
5 Med Ball Lunges
5 Med Ball OH Press
20 Shoulder Taps
Strength
Back Squat (1x6 / 1x4 / 1x2)
Back Squat
BACK SQUAT
1x6 @ 70% of 2RM (Light-Moderate)
1x4 @ 75%
1x2 @ 80%
*Deload Week Prior to Retest of 2RM Next Week -- Move Well!
(Score is Weight)
Workout
Metcon (AMRAP - Reps)
"TABATA"
8 SETS EACH (:20 on /:10 off)
TABATA 1 - Max WB Front Squats (20/14)|(14/10)
TABATA 2 - Max Push-Ups
TABATA 3 - Max Wall Balls
-Rest 1 MInute b/t Each Tabata-
(Score is Reps)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 01, 2020
Male Clients
1
Dan
Stewart
6:00 AM WOD
1 x 4 @ 365 lbs
2
Heber
Darger
6:00 PM WOD
1 x 2 @ 325 lbs
High Bar felt easier then low bar
2
Kacen
Gubler
9:30 AM WOD
1 x 2 @ 325 lbs
stayed at 80%
3
Benjamin
Lee
4:45 PM WOD
1 x 2 @ 225 lbs
Female Clients
1
Dawn
Hansen
4:45 PM WOD
1 x 2 @ 195 lbs
2
Chantel
Robinson
4:45 PM WOD
1 x 2 @ 175 lbs
3
Jessica
Langston
6:00 AM WOD
1 x 2 @ 160 lbs
4
Mayra
Martinez
4:45 PM WOD
1 x 2 @ 155 lbs
4
Yesenia
Leavitt
5:00 AM WOD
1 x 2 @ 155 lbs
5
Korina
Darger
6:00 PM WOD
1 x 2 @ 145 lbs
6
Jocelyn
Sackett
6:00 AM WOD
1 x 2 @ 125 lbs
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