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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 (5/9)
Workout
Tuesday
Warm-up
AMRAP x 12 MINUTES
5 Light DB Devil’s Press
15 Jumping Jacks
10 Ring Rows
10 Straight Leg Sit-ups (minimize arm throw)
10 Scap Pull-ups (slow and controlled)
:30 Hollow Rocks
Skill
ON A 10:00 RUNNING CLOCK...
C2B & Bar Muscle-Up Development
Workout
Metcon (Time)
FOR TIME
21-15-9
Russian Kettlebell Swing (70/53)|(53/35)
C2B Pull-up
into...
15-12-9
American Kettlebell Swing (70/53)|(53/35)
Bar Muscle-Up
-16:00 Hard Cap-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 17, 2019
Male Clients
1
Kacen
Gubler
5:00 AM WOD
13:56
70#, Mod with Burpees
2
Boyd
VanDam
5:00 AM WOD
14:58
53# 5,3,1 MU
3
Benjamin
Lee
4:45 PM WOD
16:00
strict pu, tore
3
Kody
Wilson
5:00 AM WOD
16:00
5,4,12 bar muscle ups
3
Luke
Robinson
4:45 PM WOD
16:00
Mod. Only made it 4 into set of 15 burpee pull-ups on 2nd part.
Female Clients
1
Jessica
Langston
9:30 AM WOD
19:35
2
Maria
Gonzales
4:45 PM WOD
12:07
35#/rings
3
Jennifer
Guzman
9:30 AM WOD
12:47
#53 KB &Bench press #53 KB & Burpee ring row
4
Yesenia
Leavitt
4:45 PM WOD
13:28
35#/Rings
5
Carolyn
Turner
9:30 AM WOD
14:05
Jumping C2b on platform 35#kb burpees & jumping pull up on platfo...
6
Jocelyn
Sackett
9:30 AM WOD
15:45
53# jumping c2b, 35# burpee ring row
7
Miki
Rowan
4:45 PM WOD
16:58
1st part:53#,pullups 2nd part:35#,burpees
8
Dawn
Hansen
6:00 AM WOD
17:00
9
Mayra
Martinez
4:45 PM WOD
20:00
Very modified WOD, but still super 🌶
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