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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
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):
11 (5/6)
Workout
Tuesday
Warm-up
1:00 Bike (start :20 easy→ :20 moderate→ :20 hard)
Then go into…
2-3 ROUNDS:
5 Inch Worms + Push-Up
10 Scap Pull-Ups
10 KB Goblet Squats (pause :01 at the bottom)
10 KB Good Mornings
Workout
Metcon (Weight)
EMOM x 24 MINUTES
MIN 1 - 2-3 Front Squats (Athlete Choice, Heavy*)
MIN 2 - 12/10 Cal Bike
MIN 3 - 2-3 Rope Climbs
MIN 4 - :45 Static Hold (Athlete Choice**)
*Bar for the Front Squat can come from the rack or the floor.
**Options for Static Hold...
Hollow Hold
Superman Hold
Plank Hold
L-Sit
Wall-Sit
Tuck Hold
Bar Hang
Ring Support Hold
Bottom Dip Hold
KB Front Rack Hold
Log your weight for the Front Squat.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 15, 2019
Male Clients
1
Russell
Cote
9:30 AM WOD
225 lbs
From the ground
2
Boyd
VanDam
9:30 AM WOD
185 lbs
2
Kacen
Gubler
5:00 AM WOD
185 lbs
3
Benjamin
Lee
4:45 PM WOD
165 lbs
squat clean
4
Cody
Johnson
5:00 AM WOD
275 lbs
Mod rope climb
Female Clients
1
Jessica
Langston
5:00 AM WOD
165 lbs
2
Barbara
Cox
9:30 AM WOD
75 lbs
3
Mayra
Martinez
5:00 AM WOD
135 lbs
1 rope climb
4
Jocelyn
Sackett
9:30 AM WOD
105 lbs
5
Dawn
Hansen
6:00 AM WOD
85 lbs
115# for most. I had to listen to my legs. And not push it too mu...
5
Yesenia
Leavitt
4:45 PM WOD
85 lbs
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