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Components
OHS with 5 sec pause ...
Metcon
Settings
Location
(All)
CrossFit Ridgeline
Program
Date
Workout
Relentless - CrossFit Ridgeline
Class
(All)
6:00am CrossFit
8:00am CrossFit
12:00pm CrossFit
3:30pm CrossFit
4:30pm CrossFit
5:30pm CrossFit
6:30pm CrossFit
7:30pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
42 (22/20)
Workout
Relentless
Don't forget to vote for Ridgeline everyday in the Downtown/Best Gym category of Best of Morgantown! https://www.morgantownmag.com/bom20-nomination-round/#/gallery?group=331809
Warm-up
3 Rounds
10 PVC Pass Throughs
5 OHS
10 Russian KBS
10 Leg Swings
R1) Pigeon
R2) Thoracic Stretch
R3) 5 Inch Worms
Strength
OHS with 5 sec pause in the bottom (Build to a heavy set of 3)
https://www.youtube.com/watch?v=pn8mqlG0nkE&t=18s
<<<OHS
Metcon
Metcon (Time)
4 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
15 Push-ups
https://www.youtube.com/watch?v=vdezTMulJ-k
<<<KB Swings
https://www.youtube.com/watch?v=0pkjOk0EiAk
<<<Push Up
Core
3 rounds :
KB sit ups x 10
Windshield wipers x 10 total
L sits x 20-30 sec
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 21, 2019
Male Clients
1
Bobby
Maldonado
5:30pm CrossFit
1 x 3 @ 205 lbs
2
Andrew
Starsick
5:30pm CrossFit
1 x 3 @ 185 lbs
2
Jason
Ham
4:30pm CrossFit
1 x 3 @ 185 lbs
2
Ray
Betler
3:30pm CrossFit
1 x 3 @ 185 lbs
2
Stephen
Sutherland
4:30pm CrossFit
1 x 3 @ 185 lbs
3
davidj
myers
5:30pm CrossFit
1 x 3 @ 175 lbs
w/nick
4
Eric
Pethtel
4:30pm CrossFit
1 x 3 @ 165 lbs
5
Jacob
Raymond
5:30pm CrossFit
1 x 3 @ 155 lbs
5
Ryan
Cain
6:00am CrossFit
1 x 3 @ 155 lbs
6
Aleks
Stefaniak
4:30pm CrossFit
1 x 3 @ 135 lbs
6
Private
6:30pm CrossFit
1 x 3 @ 135 lbs
6
Marc
Williams
12:00pm CrossFit
1 x 3 @ 135 lbs
7
Charlie
Labritz
12:00pm CrossFit
1 x 3 @ 115 lbs
Wrists!
7
Jeff
Martucci
6:00am CrossFit
1 x 3 @ 115 lbs
7
Nate
Smith
6:00am CrossFit
1 x 3 @ 115 lbs
7
Thamer
Alshammari
12:00pm CrossFit
1 x 3 @ 115 lbs
8
Robert
Bossarte
7:30pm CrossFit
1 x 3 @ 105 lbs
9
John
Kopas
6:30pm CrossFit
1 x 3 @ 95 lbs
10
Chuck
Scatterday
8:00am CrossFit
1 x 3 @ 85 lbs
11
Guadalupe
Leon
7:30pm CrossFit
1 x 3 @ 75 lbs
11
Rob
Stansbury
5:30pm CrossFit
1 x 3 @ 75 lbs
12
Peter
Wetterauer
5:30pm CrossFit
1 x 3 @ 0 lbs
75
Female Clients
1
Ashley
Grim
12:00pm CrossFit
1 x 3 @ 135 lbs
1
Kirsten
Rayner
6:00am CrossFit
1 x 3 @ 135 lbs
2
Teresa
Stire
8:00am CrossFit
1 x 3 @ 120 lbs
3
Hana
Thixton-Nolan
6:30pm CrossFit
1 x 3 @ 115 lbs
4
Amanda
Morgan
6:00am CrossFit
1 x 3 @ 105 lbs
4
Kaitlyn
Johnson
4:30pm CrossFit
1 x 3 @ 105 lbs
4
Meghan
Phillips
8:00am CrossFit
1 x 3 @ 105 lbs
5
June
Anderson
4:30pm CrossFit
1 x 3 @ 85 lbs
🤰
5
Kalyn
Noechel
5:30pm CrossFit
1 x 3 @ 85 lbs
Probably could be heavier but kept coming up on my toes
5
Nicoletta
Ciampa
6:00am CrossFit
1 x 3 @ 85 lbs
6
Taylor
Allen
5:30pm CrossFit
1 x 3 @ 80 lbs
7
April
Marshalek
4:30pm CrossFit
1 x 3 @ 75 lbs
7
Rachel
Allio
4:30pm CrossFit
1 x 3 @ 75 lbs
7
Rachel
Mullins
7:30pm CrossFit
1 x 3 @ 75 lbs
8
Kayla
Brand
8:00am CrossFit
1 x 3 @ 65 lbs
9
Lexi
Douglas
7:30pm CrossFit
1 x 3 @ 50 lbs
9
zahira
reyes
7:30pm CrossFit
1 x 3 @ 50 lbs
10
Rebecca
Stansbury
3:30pm CrossFit
1 x 3 @ 35 lbs
11
Cindy
Victor
6:30pm CrossFit
1 x 3 @ 30 lbs
12
Leigh
Chandler
4:30pm CrossFit
1 x 3 @ 0 lbs
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