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Components
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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (4/10)
Workout
Tuesday
1:00 Flow Slow Through Each...
1:00 Bootstrapper
1:00 Alternating Cossack Squat
1:00 Inch Worm (Keep those legs straight)
Immediately Into...
10 Tempo Good Morning (20x1)
30 Mountain Climbers +5/5 Single Arm Ring Row
10 Tempo Sumo Deadlifts (20x1)
1:00 Front Plank + 5/5 Single Arm Ring Row
10 Tempo Romanian Deadlifts (20x1)
20 Tuck ups + 5/5 Single Arm Ring Row
10 Tempo Conventional Deadlifts (20x1)
Extended Warm-up
Warm-up
EMOM x 6 MINUTES
MIN 1 - 7 Deadlift*
MIN 2 - 15 Double Unders + 1 Rope Climb
*Start moderate and build to workout weight
Workout
Metcon (Time)
4 ROUNDS FOR TIME
70 Double Unders (or 50 Reps of 4" Plate Hops)
7 TNG Deadlift (AHAP)
2 Rope Climbs
-16:00 Time Cap-
Optional Cool Down
FOR RECOVERY
2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
10 Slow Reps of Down-Dog to Up-Dog
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 10, 2019
Male Clients
1
Dave
Howard
6:00 AM WOD
13:48
Legless RP 145# DL
2
Benjamin
Lee
4:45 PM WOD
14:07
#185 DL
3
Kacen
Gubler
5:00 AM WOD
10:51
255#'s, plate hops
4
Luke
Robinson
4:45 PM WOD
17:29
Mod rope climbs
Female Clients
1
Jessica
Langston
9:30 AM WOD
7:30
Thanks for the extra rd Maria! -#195
2
Jocelyn
Sackett
9:30 AM WOD
14:00
155#
3
Chantel
Robinson
4:45 PM WOD
17:00
155 #
4
Maria
Wilson
9:30 AM WOD
8:44
5 rounds with Jess 145#
5
Dawn
Hansen
4:45 PM WOD
9:05
6
Maria
Gonzales
4:45 PM WOD
9:46
115# Plate hops
7
Yesenia
Leavitt
4:45 PM WOD
10:48
105#//plate hops
8
Mayra
Martinez
4:45 PM WOD
12:16
Plate Hops, 115#
9
Carolyn
Turner
9:30 AM WOD
14:00
85# 1 rope climb 4"plate hops
10
Shelly
Howard
6:00 AM WOD
14:03
Singles, 85lb bar
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