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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
Thursday - 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):
17 (7/10)
Workout
Thursday
Warm-up
2 Rounds for QUALITY…
1:00 Bike (60% effort → 70% effort)
5 Double DB Suitcase DL
5 Double DB Bicep Curls
5 Double DB Strict Press
10 Scap Push-Ups
Then grab a slightly heavier set of DBs and complete...
3 Rounds with heavier DBs...
:30 Bike (75% effort → 80% effort → 85% effort)
5/5 SA DB Swing
5/5 SA DB Push Press
5 Tempo Push-Ups (21X1)
Workout
Metcon (AMRAP - Rounds and Reps)
"TRIPLE AMRAP"
AMRAP x 7 MINUTES
7 DBL DB Ground to OH (35/25)|(25/15)
7 DBL DB Up-Down
14 Push-up
-Rest 3:00-
AMRAP x 5 MINUTES
5 DBL DB Ground to OH (35/25)|(25/15)
5 DBL DB Up-Down
10 Push-up
-Rest 2:00-
AMRAP x 3 MINUTES
3 DBL DB Ground to OH (35/25)|(25/15)
3 DBL DB Up-Down
6 Push-up
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 12, 2019
Male Clients
1
Kacen
Gubler
5:00 AM WOD
13 + 5
2
Kody
Wilson
5:00 AM WOD
12 + 6
4+1,4+2,4+3
3
Boyd
VanDam
5:00 AM WOD
12 + 0
4 each
4
Taylor
Jacobson
6:00 AM WOD
10 + 5
5
Josh
Langston
9:30 AM WOD
9 + 3
6
Benjamin
Lee
4:45 PM WOD
8 + 42
7
Jayme
Turner
9:30 AM WOD
7 + 34
Female Clients
1
Jessica
Langston
9:30 AM WOD
9 + 14
#35 Josh Cleans The House!
2
Jennifer
Guzman
9:30 AM WOD
7 + 33
3
Susannah
Stout
9:30 AM WOD
6 + 50
2+21, 2+18, 2+11 #30 PUSHUP w/DB
4
Jocelyn
Sackett
9:30 AM WOD
6 + 28
2+9 2+12 2+7
5
Chantel
Robinson
5:00 AM WOD
14 + 3
20#
6
Maria
Gonzales
4:45 PM WOD
11 + 13
3+13, 4+0, 4+0 15#
7
Yesenia
Leavitt
4:45 PM WOD
10 + 28
3+11//3+15//4+2 15#
8
Dawn
Hansen
6:00 AM WOD
9 + 13
started rx! Shoulders are angry from yesterday
9
Mayra
Martinez
4:45 PM WOD
7 + 42
20# 2+24, 2+18, 3
10
Miki
Rowan
5:00 AM WOD
0 + 1
I was there, but it's all a blur.
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