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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
Wednesday - 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):
14 (4/10)
Workout
Wednesday
Warm-up
200m Jog then…
25ft High Knees
25ft Butt Kickers
25ft Bear Crawl
25ft Quadruped Crawl*
25ft Karaoke
25ft Over the Fence, Under the Fence
200m Jog then…
5 Bootstraps
10 Alt Groiners with Twist
10 Split Squats/leg
10 Single Leg RDL/leg (with or without weight)
20 Plank Shoulder Taps
3 Wall Walks
Skill
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 - :45 Single Leg Squat
MIN 2 - :45 Wall Walk
MIN 3 - :45 Hollow Hold
*Goal for the :45 is QUALITY reps of each movement.
Metcon (AMRAP - Rounds and Reps)
AMRAP x 7 MINUTES
7 Deadlift (75/55)|(45/35)
3 Strict Press
7 Back-Rack Thrusters
Workout
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 23, 2019
Male Clients
1
Kody
Wilson
4:45 PM WOD
7 + 4
2
Luke
Robinson
4:45 PM WOD
6 + 11
3
Benjamin
Lee
4:45 PM WOD
8 + 10
65#
4
Clark
Harrison
9:30 AM WOD
7 + 10
Female Clients
1
Jessica
Langston
6:00 AM WOD
8 + 7
2
Chantel
Robinson
4:45 PM WOD
7 + 8
3
Maria
Gonzales
4:45 PM WOD
6 + 10
3
Mayra
Martinez
6:00 AM WOD
6 + 10
4
Yesenia
Leavitt
4:45 PM WOD
5 + 10
5
Yesenia
Leavitt
6:00 AM WOD
5 + 4
6
Maria
Wilson
9:30 AM WOD
9 + 5
7
Jocelyn
Sackett
9:30 AM WOD
8 + 15
35#
8
Dawn
Hansen
6:00 AM WOD
6 + 13
lightened to save my shoulders
9
Jennifer
Guzman
9:30 AM WOD
6 + 8
#55 DL & PP , #35 DB thruster
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