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Components
Overhead Squat
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
Monday - 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):
12 (3/9)
Workout
Monday
Warm-up
2-3 ROUNDS (8 min CAP)
10 PVC Pass Thrus
10 Plate Strict Press
25ft Waiter Walk R*
25ft Waiter Walk L
10 Alt Groiners
20 Plank Shoulder Taps**
2 Wall Walks
*Waiter Walk = Plate balancing in the palm of the hand, with that arm extended overhead, walk with the plate 25ft, then switch hands.
Strength
Overhead Squat (10RM)
Overhead Squat
ON A 12:00 RUNNING CLOCK...
Establish 10RM Overhead Squat
*Max 2 attempts at 10RM
Workout
Metcon (Time)
FOR TIME
200m Run
15 Hang Power Snatch (95/65)|(65/45)
15 Overhead Squat
15 HSPU
400m Run
15 HSPU
15 Overhead Squat
15 Hang Power Snatch
200m Run
-12:00 Hard Cap-
Optional Cool Down
FOR RECOVERY
2:00 Foam Rolling L-Side Lat
2:00 Foam Rolling R-Side Lat
2:00 Foam Rolling T-Spine
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 21, 2019
Male Clients
1
Kacen
Gubler
9:30 AM WOD
1 x 10 @ 135 lbs
2
Luke
Robinson
4:45 PM WOD
1 x 10 @ 85 lbs
3
Clark
Harrison
4:45 PM WOD
1 x 10 @ 35 lbs
Female Clients
1
Jessica
Langston
9:30 AM WOD
1 x 10 @ 125 lbs
2
Dawn
Hansen
4:45 PM WOD
1 x 10 @ 115 lbs
3
Jocelyn
Sackett
9:30 AM WOD
1 x 10 @ 105 lbs
4
Mayra
Martinez
5:00 AM WOD
1 x 10 @ 85 lbs
4
Shelly
Howard
6:00 AM WOD
1 x 10 @ 85 lbs
5
Chantel
Robinson
4:45 PM WOD
1 x 10 @ 65 lbs
5
Yesenia
Leavitt
4:45 PM WOD
1 x 10 @ 65 lbs
6
Maria
Gonzales
4:45 PM WOD
1 x 10 @ 55 lbs
7
Karrie
Nielson
5:00 AM WOD
1 x 10 @ 15 lbs
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