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Components
Metcon
DT
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
Friday - 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):
9 (1/8)
Workout
Friday
Warm-up
3:00 min Bike/Row...just FLOW and feel good!
Then…
3 Rounds
5 Inch-Worm Push-ups
5 Broad Jumps (land in ¼ squat softly!)
5 BB Good Morning
10 Elbow Punches (behind neck)
5 BB Strict Press (behind neck)
10 Alt. V-Ups
Extended Warm-up
Metcon (Weight)
ON A 10:00 RUNNING CLOCK...
Build up to a Mod-Heavy & Unbroken Complex
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
Workout
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT
click here
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 20, 2019
Male Clients
1
Clark
Harrison
9:30 AM WOD
105 lbs
Female Clients
1
Jessica
Langston
4:45 PM WOD
135 lbs
2
Jocelyn
Sackett
4:45 PM WOD
115 lbs
3
Dawn
Hansen
9:30 AM WOD
105 lbs
3
Mayra
Martinez
4:45 PM WOD
105 lbs
4
Maria
Gonzales
4:45 PM WOD
95 lbs
5
Yesenia
Leavitt
5:00 AM WOD
85 lbs
6
Janessa
Stevens
4:45 PM WOD
105 lbs
7
Carolyn
Turner
9:30 AM WOD
0 lbs
12:54
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