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Location
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CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
Friday - 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):
10 (3/7)
Workout
Friday
Warm-up
2:00-3:00 Bike or Row increasing intensity from EZ to Moderate across the effort...
AMRAP x 5 MINUTES
5 Deadlift (light load, focus on smooth path up & down the body)
5 Push-Up to Down-Dog (open up shoulders)
5 Hollow Rocks
25’ Bear Crawl
*After the general warm-up, bring the athletes to the HSPU wall and work through some leg swings to open up the hamstrings. Then have athletes performing HSPU kick-up for 2 sets and perform 3-5 reps of HSPU or 2-3 reps of HSPU negatives.
Workout
Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 25, 2019
Male Clients
1
Kody
Wilson
4:45 PM WOD
9:00
91
2
Clark
Harrison
9:30 AM WOD
9:00
121 reps
2
Luke
Robinson
4:45 PM WOD
9:00
104 mod reps. Scaled version with pushups.
Female Clients
1
Jocelyn
Sackett
9:30 AM WOD
9:00
90 reps, Mod HSPU
1
Maria
Gonzales
4:45 PM WOD
9:00
#155
1
Maria
Wilson
9:30 AM WOD
9:00
108 reps 115# push ups
1
Mayra
Martinez
5:00 AM WOD
9:00
111 reps 115#, HR PushUps, 135
1
Rachel
Hepworth
6:00 AM WOD
9:00
#65, #85
1
Yesenia
Leavitt
5:00 AM WOD
9:00
2
Karrie
Nielson
5:00 AM WOD
12:37
KB squat 36# & 53# Ring row Bear crawl
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