Show Workout in Full Screen
Auto Scroll Page
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
Monday - 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):
15 (5/10)
Workout
Monday
Warm-up
3 ROUNDS - Each round the movements 'graduates' to a more complex version (10:00 CAP)
10 Cal Row (Stays the same)
10 Squats → Front Squats (PVC) → Overhead Squats (PVC)
10 Push-ups → Ring Support Push-ups → Dip Negatives
10 Scap Pull-ups → Chin-ups → Pull-ups
10 Sit-ups → Leg Lifts → Hanging Knee Raises
Workout
Metcon (Time)
3 ROUNDS FOR TIME
800m Run
30 Front Rack Reverse Lunges (95/65)|(65/45)
30 HSPU (descending reps)*
*HSPU go down by 10 reps every round...30-20-10, Lunges stay 30 each round.
Cool Down
FOR RECOVERY*
3:00 Slow Bike
3:00 Slow Walk
*Focus on calm nasal breathing.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 16, 2019
Male Clients
1
Jared
Behunin
4:45 PM WOD
29:53
2
Russell
Cote
4:45 PM WOD
21:35
3
Kacen
Gubler
5:00 AM WOD
25:27
Rx all but 45 plate on HSPU
4
Luke
Robinson
4:45 PM WOD
28:57
Mod 50 cal/rd on assault bike, 45# backrack reverse lunges, pushu...
5
Clark
Harrison
9:30 AM WOD
34:36
Female Clients
1
Jessica
Langston
5:00 AM WOD
28:11
2
Maria
Wilson
9:30 AM WOD
21:58
3
Ali
Miller
9:30 AM WOD
22:29
55# lunges, push press
4
Jocelyn
Sackett
9:30 AM WOD
23:37
35#, db push press
5
Jennifer
Guzman
9:30 AM WOD
24:36
Row, bar RLunges, seated strict press
6
Chantel
Robinson
4:45 PM WOD
26:47
Run, 65# , push ups
7
Mayra
Martinez
5:00 AM WOD
26:55
55#, DB Press 20#
8
Carolyn
Turner
9:30 AM WOD
28:14
9
Yesenia
Leavitt
5:00 AM WOD
31:52
45#Lunges//2-20#DBPP
10
Dawn
Hansen
6:00 AM WOD
32:55
ya! So Im a slow runner!!!
Loading...
Powered By Wodify