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Components
Metcon
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):
16 (5/11)
Workout
Wednesday
Class Schedule for Halloween is 5/6/930am and 4pm... Dress up and bring your kids to the 4pm class to get a fun workout in before the on slot of candy to follow.
Warm-up
AMRAP x 10 MINUTES
10/8 Calories on the Bike (Increasing effort)
5 Inch Worms
8 Arm Haulers
8 Scap Pull-ups
8 Bootstrappers
8 Sots Presses (PVC)
Into…
2 ROUNDS*
5 Behind the Neck Snatch Press
5/5 Alt. Cossack Squats (Back Rack optional)
5 Hang Muscle Snatches
5 Snatch Balance
*First round with PVC / Second round with BB
Workout
Metcon (Time)
FOR TIME
12-9-6-3-6-9-12
Squat Snatch (95/65)|(65/45)
Strict Pull-up
Finisher
Metcon (Time)
PARTNER FINISHER
IN TEAMS OF 2...
125 Cal Bike*
*P1 works while P2 rests. Partners can alternate as needed.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 30, 2019
Male Clients
1
Boyd
VanDam
9:30 AM WOD
15:00
rd of 12 left.
2
Bryan
Winder
6:00 AM WOD
12:44
3
Kacen
Gubler
5:00 AM WOD
13:29
Rx Weight,kipping
4
Clark
Harrison
9:30 AM WOD
14:46
5
Luke
Robinson
4:45 PM WOD
15:00
Power snatch instead of squat snatch. I had set of final 12 to fi...
Female Clients
1
Jessica
Langston
9:30 AM WOD
13:17
2
Karrie
Nielson
5:00 AM WOD
10:09
15# RR
3
McKayla
Thornley
4:45 PM WOD
12:00
Used 35 for squat snatch then did knee ups
4
Maria
Gonzales
4:45 PM WOD
13:09
Squat clean 65# & High Knees
5
Jocelyn
Sackett
9:30 AM WOD
13:13
55# BB Row
6
Maria
Wilson
9:30 AM WOD
14:13
Power snatch Banded PU
7
Dawn
Hansen
4:45 PM WOD
14:30
Rx weight, strict knee raises
8
Alex
Shafter
9:30 AM WOD
15:00
Almost finished
9
Yesenia
Leavitt
4:45 PM WOD
15:28
65# Squat Clean & Rings
10
Chantel
Robinson
4:45 PM WOD
16:00
65# & GHD
11
Jennifer
Guzman
9:30 AM WOD
0:00
Forgot to check time, 1arm DB snatches and Ring Row
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