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Components
Fight Gone Bad
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
Saturday - CrossFit Black Ridge
Class
(All)
Saturday 7:30am WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (2/2)
Workout
Saturday
Warm-up
"You go, I go" partner, chipper style warm-up.
IN TEAMS OF 2...
100 Jumping Jacks
50 Air Squats
50 Sit Ups
50 Alternating Lunges
50 Up Downs
1,000m row (switching every 250m)
10 Minute Cap
Workout
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, September 14, 2019
Male Clients
1
Kody
Wilson
Saturday 7:30am WOD
300 Total Reps
2
Justin
Smith
Saturday 7:30am WOD
290 Total Reps
Female Clients
1
Yesenia
Leavitt
Saturday 7:30am WOD
189 Total Reps
65/62/62
2
Chantel
Robinson
Saturday 7:30am WOD
285 Total Reps
deadlifts & push ups
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