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Components
Power Clean
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):
15 (6/9)
Workout
Thursday
Warm-up
4 ROUNDS INCREASING EFFORT EACH ROUND
200m Run
10 Alt Sampson Lunge Stretch
10 Up-Down
8/8 DB Strict High Pulls
8/8 DB Hang Power Clean
:20 Rest
**10 MIN CAP**
Extended Warm-up
Power Clean (8x2)
Power Clean
EMOM x 8 MINUTES
2 TNG Power Cleans*
*Build to a heavy double in sets 1-4 then use same weight across for final 4 sets.
Workout
Metcon (Time)
FOR TIME
22-16-10
Up-Down
Power Clean (135/95)|(95/65)
-8:00 Time Cap-
Finisher
ON A 10:00 RUNNING CLOCK...
HS Walk, Wall Walk or HS Hold Practice & Play
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 26, 2019
Male Clients
1
Boyd
VanDam
9:30 AM WOD
1 x 2 @ 225 lbs
1
Kacen
Gubler
5:00 AM WOD
1 x 2 @ 225 lbs
2
Kody
Wilson
6:00 AM WOD
1 x 2 @ 205 lbs
2
Taylor
Jacobson
6:00 AM WOD
1 x 2 @ 205 lbs
3
Felix
Gonzales
6:00 AM WOD
1 x 2 @ 185 lbs
3
Josh
Langston
9:30 AM WOD
1 x 2 @ 185 lbs
Female Clients
1
Maria
Wilson
9:30 AM WOD
1 x 2 @ 135 lbs
2
Ali
Miller
9:30 AM WOD
1 x 2 @ 125 lbs
3
Jennifer
Guzman
9:30 AM WOD
1 x 2 @ 115 lbs
Last round #120
3
Jocelyn
Sackett
9:30 AM WOD
1 x 2 @ 115 lbs
3
Maria
Gonzales
4:45 PM WOD
1 x 2 @ 115 lbs
3
Mayra
Martinez
4:45 PM WOD
1 x 2 @ 115 lbs
3
Yesenia
Leavitt
6:00 AM WOD
1 x 2 @ 115 lbs
4
Angel
Johnson
4:45 PM WOD
1 x 2 @ 85 lbs
5
Carolyn
Turner
4:45 PM WOD
1 x 2 @ 0 lbs
85#
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